Veerasana (Hero’s Pose)

Veerasana (Hero Pose)
Veerasana (Hero Pose)

Veerasana, also known as Hero Pose, is a seated yoga posture that is widely practiced for its benefits in improving posture, flexibility, and promoting relaxation.


English NameHero’s Pose
Sanskrit NameVeerasana
MeaningVeera means “hero”, “warrior”. Veerasana translates into the pose of the hero.
Base PositionSitting on one knee
Duration5-10 minutes
Body PartAnkles, Knees
CategoryVajrasana Group of Asanas
BenefitsVeerasana is a gentle posture that can help to improve posture, increase flexibility in the knees and ankles, and promote calm and relaxation.
Overview of Veerasana

Veerasana Steps

  1. Sit in vajrasana.
  2. Raise the right knee and place the right foot flat on the floor beside the inside of the left knee.
  3. Put the right elbow on the right knee and rest the chin on the palm of the right hand.
  4. Rest the left palm on the left knee.
  5. Close the eyes and relax.
  6. Keep the body completely motionless and the spine and head straight.
  7. Hold for some time, then release the pose and relax the knees.
  8. Repeat with the left foot placed beside the right knee.

Breathing pattern: Slow, deep breathing, feeling that the energy synchronized with the breath is flowing in and out of bhrumadhya, the eyebrow centre.

Benefits of Veerasana (Hero’s Pose)

  1. Concentration: This asana balances the mind, increases the power of concentration, allows more awareness of the uncon­scious realms and induces physical and mental relaxation quickly. The thinking process becomes very clear and precise.
  2. Helps stabilize nervous system: It is useful for those who think too much or who have disturbed or uncontrollable thoughts. This is a preliminary balancing pose which aids in stabilizing the nervous system.
  3. Improves posture: Veerasana helps to improve the posture by opening up the chest and lengthening the spine.
  4. Flexibility: Veerasana stretches the knees and ankles, which can increase flexibility in these areas.
  5. Alleviates tension: Veerasana can help to alleviate tension in the hips, thighs, and knees.
  6. Better Digestion: This posture can help to stimulate digestion and relieve constipation.
  7. Lowers stress: Veerasana can promote relaxation by calming the mind and body.
  8. Improves circulation: This posture can improve blood circulation in the legs, feet, and pelvis.
  9. Endurance: Veerasana can help to build endurance and strengthen the muscles in the legs, especially the quadriceps.

Variation I

  • This asana may also be practised by sitting on the heel so that it stimulates mooladhara chakra.

Variation 2

  • Sit on the heels in vajrasana.
  • Place the right foot on top of the left thigh as in the half lotus posture. The foot should come up on the thigh as near to the lower abdomen as is comfortable, and the right knee should rest on the floor.
  • Relax the whole body.
  • Slowly rise onto the knees, using the hands and left leg as levers and the right knee as a support.
  • The movement should be controlled without any jerking. Place the palms together in front of the chest at the heart centre in the prayer position.
  • Straighten the spine.
  • When balanced, raise the hands above the head, keeping the palms together and the fingers pointing upward. Hold the final position for as long as is comfortable. Bring the hands back to the heart centre, feel the balance, then gently and evenly lower the body down to the floor. Repeat with the left foot on top of the right thigh. Practise up to 3 times on each side.

Breathing pattern while doing Veerasana: Inhale while raising the body from the floor. Breathe normally in the final position. Exhale while lowering the body.


Variation 2 of veerasana should not be performed by people with weakness in the knees or inflammatory conditions such as arthritis, osteoarthritis, etc.