How to Practice Hero Pose (Virasana) – Benefits & Modifications

Sanskrit Name: Virasana

Related Chakra: Svadhisthana or Sacral Chakra

Chakra Chant: VAM

Hero Pose (Virasana) is a seated posture that stretches the thighs, knees, and ankles while promoting grounding and calm. It’s often used for meditation or pranayama.

Benefits of Hero Pose (Virasana)

1. Stretches thighs, knees, and ankles – Improves lower body flexibility.

2. Supports digestion – Gentle compression aids digestive health.

3. Relieves fatigue – Restores energy after standing poses.

4. Activates the Sacral Chakra – Encourages emotional balance.

Step-by-Step Guide to Hero Pose (Virasana)

1. Kneel – Knees together, feet slightly wider than hips.

2. Sit back – Place sit bones between heels (use block or blanket if needed).

3. Hands on lap – Palms up or down.

4. Lengthen spine – Relax shoulders.

5. Breathe deeply – Stay 30–60 seconds or longer if comfortable.

   
   

Modifications for Comfort

• Tight knees – Use a block or bolster under hips.

• Sensitive ankles – Place a rolled blanket under them.

Precautions

Avoid or modify if you have:

• Severe knee or ankle injuries

• Difficulty kneeling

Hero Pose & the Sacral Chakra

This pose connects to the Svadhisthana Chakra, supporting emotional release and creative flow.

Try It in Your Practice

Use as a meditation seat or between active poses for rest.

📌 Related Poses:

• Lotus Pose (Padmasana)

• Child’s Pose (Balasana)

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