Virasana (Hero pose): Benefits, Steps & Precautions

Virasana, also known as Hero pose is one of the great yoga pose known as relaxing your legs, your mind, and body. It also improves your digestion and your memory.

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Virasana name derives from two Sanskrit words: Vir means Hero, and Asana means Pose, and that’s why it is also known was Hero Pose in English.

It helps us go into meditation. It also keeps your knees healthy. Virasana has more than around 15 benefits.

Also Read: How to meditate?

Benefits of Virasana (Hero Pose)

Virasana is known to have many health benefits. Let’s know them all in brief. The benefits of Virasana are:

  • Relaxes your legs
  • Therapeutic for asthma and high blood pressure
  • Improves body posture.
  • Helpful in reducing swelling of the legs in pregnant women during their second trimester
  • Improves blood circulation in your legs
  • Strengthens your ankles, thighs, and knees
  • Stretches thighs, ankles, hips, knees, and feet
  • Relives gas and improves digestion
  • Strengthens your arches
  • Relives the symptoms of menopause
  • Helps in relieving flat feet

Also Read: Yoga poses for mental health and inner peace

Steps of Virasana (Hero Pose)

You should practice every yoga pose step-by-step to perform it perfectly and correctly. So the steps of Virasana are:

Step 1

Kneel down on your knees and keep your back straight.

Step 2

Bring your both knees together and place your hands on your thighs. Your feet should not be touching each other.

Virasana steps

Step 3

Then gently lower your body as you exhale, sit on your hips. Roll your calves away and keep your hips right between your both heels weighing evenly on both legs.

Step 4

Keep your back straight and chest wide open and take deep breaths.

Step 5

Hold this position for around 30 to 40 seconds. You can repeat it again if you want.

You can hold this position for long up to 5 minutes, with time.

Also Read: Know all you need about Surya Namaskar

Precautions to take while doing Virasana

Take care of these things before and while practicing Virasana.

  • If you feel too much pain in ankles, then place a thin blanket or a towel beneath you when you sit.
  • If you’re having ankle or knee injury, then don’t practice Virasana.
  • Avoid doing virasana if you are suffering from the following problems: Neck, back, thigh, ankle, leg or joint pain.
  • Practice this asana on empty stomach only.
  • If you’re suffering from spinal disorders then do not practice this asana.
  • Do not overdo it as it may cause body pain.
  • People with heart problems should not practice it.

Also Read: 5 easy yoga poses to improve your posture

Preparatory poses for Virasana

To practice Virasana perfectly and effectively, practice following yoga poses.

Follow-up poses for Virasana

After you master Virasana, you can practice these following poses.

  • Bakasana (Crow/Crow pose)
  • Padmasana (Lotus position)

So this was all about the yoga pose Virasana (Hero Pose). I hope this was helpful and informational to you.

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Author: Manisha Yadav

Hey all, my name is Manisha Yadav. I am a content writer at I love to read, write, travel and click pictures. I write yoga and lifestyle blogs.

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