Virasana (Hero Pose) - A Full Guide for Yogis

Apr 24, 2021
7 min read

An adaptable kneeling posture that can be used for pranayama and meditation.

By PRANA EDITORS | Updated: May 09, 2025

The previous articles in our Pran-Asana Series explored how to sit for pranayama and introduced Sukhasana (Easy Pose)–one of the most accessible cross-legged positions for yoga practice. In this next guide, we shift focus to Virasana (Hero Pose), a classic kneeling posture that can serve as an alternative for those who find cross-legged sitting painful or unsustainable.

Quick Overview: Virasana is a kneeling posture that offers a stable base for pranayama and meditation. It’s particularly supportive for yogis who struggle with cross-legged positions, as it doesn’t demand deep hip rotation and can be easily adapted with props. In this Article: Meaning | Purpose | Step-by-Step | Common Mistakes | Precautions

This guide will walk you through the essence of Virasana, how to do it with proper form, and how to modify the pose to suit your body and breathwork goals. Yoga teachers may also appreciate the quick-reference table at the end, which summarizes the key elements of the pose.

What is Virasana in Yoga?

The name Virasana comes from the Sanskrit roots vīra, meaning “one who makes a heroic effort,” and asana, meaning “seat” or “posture.” Put together, Virasana translates to the “Seat of the Hero,” or simply “Hero Pose,” which is the common English name for this asana.

Virasana belongs to the Vajrasana family of poses—a group of kneeling asanas in yoga. In Virasana specifically, the knees are bent and the feet are kept slightly apart, allowing a yogi to sit on the floor between the heels rather than directly on top of them. This subtle shift in the leg position creates a deep stretch in the thighs, knees, and ankles.

Many modern yoga lineages—including Iyengar, Satyananda, and therapeutic yoga schools—use Virasana as a go-to seat for pranayama, mantra chanting, mindful breathing, and meditation. Plus, kneeling postures are also commonly used for prayer and Buddhist meditations.

Why Choose Virasana for Pranayama?

Unlike cross-legged postures like Sukhasana or Padmasana, Virasana doesn’t require deep hip flexibility. Instead, it stretches the quads, grounds the sit bones, and supports a naturally tall spine. For many yogis, this is a more sustainable way to sit, especially when supported by props.

Virasana belongs to the Vajrasana family of poses and is considered one of the most adaptable among them. It is taught as an elementary kneeling position, along with Vajrasana (Thunderbolt Pose) and Bhadrasana (Gracious Pose) – all commonly used for pranayama and meditation.

This is because Virasana is easily adaptable with props and it helps gradually open the quadriceps, knees, and ankles. The pose also helps prepare for Ananda Madirasana (Bliss Pose) and Simhasana (Lion’s Pose), and Simha Pranayama (Lion’s Breath).

Here are some of the other key benefits of practicing Virasana:

Targets the hips, knees, quads, and psoas muscles.
Stretches the legs, greatly improving lower body flexibility.
Strengthens digestion and stimulates Apana Vayu.
Improves posture and promotes internal awareness.

How to Sit in Virasana: Step-by-Step Instructions

[Illustration of woman in Virasana – with pointers and text]

Follow these step-by-step instructions to enter and exit Virasana safely:

Prepare: Roll out your mat and keep props nearby, such as a block or bolster.
Kneel: Come on all fours, then bring your knees together and sit back on your heels.
Position the Feet: Separate your feet just enough to allow your buttocks to rest on the floor between your heels. The inner calves should hug the outer hips, and your weight should be evenly distributed on the sitting bones.
Add Props (Optional): If sitting on the floor puts pressure on your knees, place a bolster, yoga block, or folded blanket between your feet, right under the sit bones.
Align: Sit tall. Stack the shoulders over the hips and lengthen through the spine. Let the chest and lower back remain neutral, neither arched nor collapsed.
Hands: Rest your palms on your thighs, facing down. For breathwork and meditation, you can use Adi Mudra or Dhyana Mudra to support inward focus.
Face: Relax the jaw and facial muscles. Keep the eyes closed or half-open with a soft gaze. Let your awareness settle on the breath or the space just above the navel.
Exit: To exit Virasana safely, press your palms onto the floor beside your hips. Lift your buttocks, then slowly extend one leg forward at a time and sit in Dandasana (Staff Pose).

After holding Virasana, restore circulation and release tension in the legs with counter poses like Adho Mukha Svanasana (Downward Dog), Paschimottanasana (Seated Forward Bend), Malasana (Garland Pose), and Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose).

Editor’s Note: For a gentler recovery sequence, try a few rounds of low lunges, some slow ankle circles, and then finish by resting in Viparita Karni for 3 to 5 minutes.

Modifying Virasana with Props

Virasana isn’t a one-size-fits-all posture, especially when you’re working with tight hips or limited knee and ankle flexibility. However, with a few simple props, you can adapt Hero Pose to fit your body and sit more comfortably for longer periods.

There’s no shame in using support. In fact, even the most seasoned yogis rely on props to maintain ease and alignment during extended breathwork or meditation sessions.

Here are some ways to make Virasana more accessible:

Sit on a floor cushion or lean bolster to elevate the hips above the knees.
Place a folded blanket under the knees to cushion the joints.
Use a knee pad under the tops of the feet if they press uncomfortably into the mat.
Use a flat rectangular cushion (zabuton) to create a padded base for your legs.

If Virasana still feels too intense even with support, explore other postures like Bhadrasana (Gracious Pose) or Vajrasana (Thunderbolt Pose). And if kneeling isn’t accessible at all, use a chair-based posture as a starting point while you build strength and flexibility.

How Long to Hold Virasana

Beginners: 30 seconds to 1 minute
With props: 3 to 10 minutes for breathwork or meditation
Advanced: Up to 15–20 minutes with props for support.

Remember: Always come out of the pose if you feel tingling, numbness, or pain.

Common Mistakes and How to Fix Them

Mistake	Side-effects	Correction
Positioning the knees and feet too close together	Pinching at the ankles, overall imbalance in the posture	Separate feet to create enough space for the sit bones
Toes splaying outward	Strain on the ankles, improper alignment	Point the toes straight back, keep tops of feet flat
Slouching or rounding the lower back	Strain on spine and obstruction to breathing	Keep the core engaged and spine tall
Pushing past your natural capacity	Knee and ankle pain, general discomfort	Use props for support to make posture more sustainable
Staying in the pose for too long without movement	Numbness, tingling, or pins and needles in the feet	Switch to Staff Pose or use a counter pose (Downward Dog)

Safety and Contraindications

Despite its simplicity, Virasana may not be suitable for everyone, especially those managing certain health conditions. Here are some of the general contraindications to keep in mind:

Hip pain, inflammation, or impingement
Arthritis or other chronic joint issues
Recovery from recent lower body surgery or injury
Sciatica and varicose veins
Limited ankle flexibility or stiffness
High blood pressure and cardiovascular issues
Pregnancy (especially during the second and third trimester)

According to traditional yoga sources, sitting in Virasana may temporarily increase blood pressure, reduce circulation in the legs, and exert pressure on the abdomen, hips, knees, and ankles. If you have issues related to these, consult a physician before practicing Virasana.

Virasana vs Vajrasana: Which one is more accessible?

[Image clearly showing the difference between Virasana and Vajrasana side-by-side]

Without props, Virasana is generally more challenging than Vajrasana. In Vajrasana, you sit directly on your heels, with the feet, big toes, and knees together. This position requires relatively less knee flexion and ankle mobility, making it more accessible for beginners.

In Virasana, the feet are spread wider, and the yogi sits on the floor between the heels rather than on top of them. This position demands greater internal rotation of the thighs and more ankle flexibility. As a result, Virasana can feel intense for those with tight quads or knee sensitivity.

That said, Virasana also offers more options for modification. Because the feet are separated, there’s space to place a yoga block, bolster, or folded blanket beneath the hips. This can reduce pressure on the knees and ankles and adapt the pose to suit your body type and flexibility.

In Vajrasana, by contrast, you sit directly on your heels, leaving no room to insert support props. For this reason, the prop-supported versions of Virasana can be more accommodating for practitioners with limited flexibility, joint sensitivity, or age-related conditions.

Reference Table: Virasana At-a-Glance

Sanskrit Name	Virasana (vee-RAH-suh-nuh)
English Name	Hero Pose
Pose Type	Seated, kneeling
Level	★★☆ Moderate (accessible with props)
Physical Focus	Thigh stretch, knee flexion, ankle extension
Use for	Pranayama, meditation, mantra, digestive rest
Purpose/Effect	Stable seat, supports inner work
Best for	Those who can’t sit cross-legged, breathwork
Not Ideal For	Knee, ankle, or hip issues, high blood pressure
Common Props	Yoga block, bolster, blanket, meditation cushion

Final Thoughts + What to Read Next

This article is a part of our Pran-Asana Series, which explores the foundational seated postures used for pranayama, meditation, and mantra practice. If Virasana feels too intense or inaccessible, consider exploring Vajrasana (Thunderbolt Pose) or Bhadrasana (Gracious Pose).

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