The Complete Guide To Doing Virasana (Hero Pose) Without Killing Your Knees

Virasana is one of the seated types of sitting

Some poses in yoga are more popular than others and Virasana is one of them. This is the pose where you sit on the floor with your legs stretched out in front of you. You may have also heard this pose referred to as “Hero Pose”. It is a very deep stretch for the thighs and hips and it can be quite challenging to hold for an extended period of time.

What is Virasana?

When Virasana is divided into two parts, Veer and Asana fall into two parts. Veer means “brave” (Veer Yodha), and Asan means “sit”. When these two words are combined, it means that the seat where the heroic warriors sit is.

Due to the special structure of Virasana, the seeker becomes stronger and stronger. Virasana is called a hero pose in English.

Virasan is a very easy posture to look at but it requires flexible muscles of thighs, ankles, and buttocks and requires regular exercise.

The method of Virasana

  1. When reclining, first place the mat on the ground and sit with straight legs extended.
  2. With the body tilted to the right, the left leg should be placed on the side of the left buttocks and the body should be tilted to the left and the right leg should be placed on the side of the right hip.
  3. The knees should be aligned so that the distance between the back and the feet is automatic.
  4. The buttocks should be in the middle of both the legs i.e. on the bottom mat and the buttocks should be folded.
  5. The toes should be removed from the outside. And the ankles should support the knees.
  6. Take a deep breath and inhale, keeping the spine straight and leaning towards the back.
  7. Virasana should be practiced for 30 seconds to 1 minute. (Do as much stress as possible to the body)
  8. Then slowly exhale and return to normal.
  9. Virasan should be done 2-3 times.

The benefits of inheritance

♦ Knee stiffness can make them flexible with regular weaning.

♦ Keeping the waist and back straight strengthens the vertebrae.

♦ This posture works like magic on problems like baldness, high blood pressure, and asthma in the foot.

Here are some things to keep in mind while doing Virasana

Care to be taken while Virasana

  • The stomach should be cleansed before ingestion.
  • Virasan should be done in the morning if possible but if for some reason it is not possible to do it in the morning, it can be done in the evening, but nothing should be eaten 4-5 hours before taking the seat.
  • If someone is suffering from a heart ailment, do not give up or do it only after consulting a trainer.


Though virasana is a great pose for improving digestion and focus, it can also cause some health problems if not done correctly. Before attempting virasana, be sure to read our article on the pose to learn more about the proper way to do it. And remember, always listen to your body and stop if you feel any pain.

विरासन (virasana) in Marathi

Must Read…

  1. How To Do The Vakrasana Yoga Pose: A Step-By-Step Guide
  2. Utkatasana-The Unique Yoga Pose That Burns Calories Quickly

Leave a Reply

Your email address will not be published. Required fields are marked *