Virasana

Virasana is a kneeling yoga posture, also known as the hero pose.

Overview

Virasana, meaning “hero posture,” is a kneeling position where the practitioner sits between the heels rather than on them. It is similar to Vajrasana but provides a deeper stretch in the thighs and knees.

Method/Content

The practitioner kneels with the knees together, separates the feet wide enough to sit between the heels, and lowers the buttocks to the floor between the feet. The tops of the feet rest flat on the floor, the spine is kept erect, and the hands rest on the thighs. A blanket or block may be placed under the sit bones for support if needed.

Purpose/Benefits

Virasana stretches the quadriceps, knees, and ankles while improving posture. It is often used as a preparation for backbending postures and helps relieve tired legs after standing. The posture is also said to improve digestion and stimulate the respiratory system.

Verification Notes

• Described in Hatha Yoga Pradipika, Chapter 1
• Should be avoided by those with knee injuries
• A bolster or blanket under the hips can make the posture more accessible