Hero Pose (Virasana):

Name: Hero Pose

Sanskrit: Virasana

Pronunciation: VEER-AH-sah-nah

Pose Level: Beginner

hero pose virasana

Anatomy involved:

  • Hips
  • Ankles
  • Thighs
  • Knees
  • Quadriceps
  • Groin

Benefits of Hero Pose:

  • Can be used as an alternate pose for meditation and Lotus pose.
  • Increase flexibility in the above anatomy with practice.
  • Improve posture, spinal alignment.
  • Helps breathing efforts


  • Firstly, begin on your yoga mat, kneeling. If comfort is an issue, you may place a folded blanket underneith your knees.
  • Then, bring your knees close together while your feet separate hip distance.
  • Feel the tops of your feet press down into the mat/blanket.
  • The thighs should be perpendicular to the floor.
  • Exhale and continue to lower your buttock down to the mat. Thus, resting in between your calves. Alternatively, use a yoga prop/block to get into a comfortable position.
  • Then, sit straight, concentrating on bringing your shoulders down, and back, chest outward.
  • Focus on lengthening the tailbone toward the floor.
  • Lastly, breathe in and out. Cycle your breaths for a few minutes.

Use this pose to practice your pranayama.

Pose Modifications:

As mentioned prior, placing a pad, block or blanket may be needed for comfort. Specifically, a pad can be useful under your ankles, if on a hard floor.

Furthermore, trying a series of props in-between the shins may be beneficiary, at first. Practice with different heights, for comfort. Consequently, with safe practice you will more effectively advance the pose.

Additionally, this pose should be taken slow, if novice to the asana.

Challenge yourself with Reclining Hero Pose.

Related Article: Different & Most Popular Types Of Yoga: Possible Health Benefits


  • Discomfort or recent injury to knees, ankles or hips
  • If new to the practice, sit slowly in position. Tightness in the thighs is common for new yogi’s.

Poses Commonly Transitioned To:

Reclining Hero Pose

Poses Commonly Transitioned From

Happy Baby Pose (Ananda Balasana)