Hero Pose

Last updated: December 21, 2023

What Does Hero Pose Mean?

Hero pose is a basic seated yoga pose that aids in calming and focusing the mind for meditation.

To enter the pose, kneel down on the floor with the feet spaced out enough to sit between them. Palms are placed on the thighs. To exit the pose, the palms are placed on the floor and the pelvis is then lifted enough to bring the legs back to the front.

Hero pose is also known as virasana in Sanskrit.

Hero Pose


Yogapedia Explains Hero Pose

Hero pose is one of many seated postures in yoga that is meant to prepare the body and mind for pranayama and meditation.

Some of the benefits of hero pose include:

  • Stretches and strengthens the legs
  • Promotes circulation
  • Improves digestion
  • Cures tiredness in the legs
  • Improves posture
  • Helps those with flat feet
  • Calms the mind
  • Aids in meditation

Though hero pose is a basic asana, performing it can be difficult for beginners. Initially, a block can be placed between the feet to support the buttocks. Those with knee and ankle injuries should refrain from practicing hero pose.

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