All About Virasana/ Hero’s Pose

More commonly referred to as “Hero’s Pose,” Virasana has incredible benefits that can be felt and achieved on and off the mat. It is the basis of our practice here at Hero Yoga, as the pose is based in calm and surrender.


  • Stretches the legs- thighs, knees, ankles
  • Strengthens arches of the feet
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Reduces swelling of the legs
  • Therapeutic for high blood pressure and asthma
  • Eases the mind, providing a sense of calm and surrender


  • Knee or ankle injury
  • Heart problems

Step- By- Step:

  1. Kneel on the floor with your thighs perpendicular to the floor. Spread your feet slightly wider than hip distance apart with your inner knees touching, and angle your big toes in toward each other, pressing the tops of your feet into the floor.
  2. Exhale and sit back halfway. Rotate your calf muscles away from each other with your hands as you continue to sit back all the way between your feet.
  3. (Make sure your knees and ankles are comfortable. Place a block between your feet and sit on it if that is more comfortable for you.)
  4. Lift your sternum and roll your shoulders back and down away from the ears, pressing your shoulder blades in toward each other, sitting tall like a proud warrior. Lengthen the tailbone toward the floor, extending the spine.
  5. Take any arm variation- Hands to prayer, hands on your knees, palms up, palms down, arms to your sides with palms facing forward.
  6. To come out, press your hands into the floor, lifting your buttocks away from the heels. Cross your ankles and sit back over the feet and onto the floor, stretching your legs in front of you. It may feel good to shake out your knees a bit.

Hero’s pose is wonderful for relaxation and even meditation. It is a simple pose that brings flexibility in the legs and calm to the mind that can be achieved on the mat and brought easily into daily life.

If you would like to know more about Virasana or “Hero’s Pose,” contact Nora at


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