Virasana or hero pose

By TNT Bureau

Hero pose or virasana increases the flexibility of the legs by stretching the knees, ankles, thighs and feet. Its name is derived from the Sanskrit word vira which stands for hero or warrior. If you cannot sit on the floor, use a prop like a blanket or a stool.


  • It gives the ankles, thighs, and knees a good stretch.
  • The arches of the feet become strong.
  • This asana acts like a digestive that not only improves the process but also relieves gas.
  • It helps to ease the symptoms of menopause.
  • It helps relieve and reduce the swelling of the legs through the second trimester of pregnancy.
  • It improves the circulation of blood in the legs and relieves tired legs.
  • It helps improve posture.
  • It helps cure high blood pressure, asthma, and flat feet.


  • Kneel on the floor. Make sure your knees are placed directly under your hips. Let your hands rest on your knees.
  • Bring your knees closer to each other so that the gap between your feet automatically widens. It should be wider than the width of your hips.
  • Then, firmly press the tops of your feet on the floor.
  • Gently lower your hips, such that your find yourself sitting on the mat. Roll the calves away. Ensure your hips are right between your heels.
  • You need to make sure that while you get into the pose, you do not feel any sharp, twisting sensations in your knees.
  • Let your toes point outwards and back. Your inner ankles must be drawn in to protect your knees.
  • Pull in your navel. Extend your tailbone from the crown of your head to the floor.
  • Hold the position for about 30 seconds. Release. Once you get comfortable in this pose, you could also use it as a meditative posture.

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