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Hero's Pose (Virasana)

is an Indian translation for Hero's pose. This pose is also known as the thinker's or philosopher's pose. You can learn this asana as below:

Variation I Variation II

Variation I:

  • One may practice with sitting on the heel so as to stimulate the Muladhara Chakra.


Routine Benefits
Breathing Pattern Consciousness


  • Get in Vajrasana pose.

  • Keep the spinal chord and the neck straight.

  • Raise the right knee and place the sole on the floor.

  • Retain the left leg in Vajrasana pose.

  • Attempt to touch the anal point with the heel.

  • Hold the right knee at the shoulder level.

  • Stretch forward the right hand.

  • Place the left hand on the left knee.

  • Place the right elbow on the right knee.

  • Place the right palm over the right cheek and chin.

  • Balance the body in this pose and hold yourself for a while.

  • Close the eyes and remain conscious towards the breathing.

  • Repeat this with the left leg and complete the cycle.

  • Practice this for at least 3 minutes with both the legs.

Breathing Patterns:

  • Easy, natural and rhythmic with deep and slow breath.


  • Physical - Keep the spinal chord and the neck straight.
  • Spiritual - on Ajna Chakra.


  • Advances the concentration.

  • Balances the mental tension.

  • Enlivens the thought process.

  • Removes the blockages in the kidney and digestive system.

  • Benefits reproductive and abdominal organs related problems.

Variation II:

  • One may practice with sitting on the heel so as to stimulate the Muladhara Chakra.

Routine Benefits
Breathing Pattern Consciousness


  • Get in the Vajrasana pose.

  • Place the right leg over the left thigh like the half lotus posture.

  • Keep the leg near to the lower abdomen and the right knee on the floor.

  • Place the palms together to the breast in the prayer position and relax.

  • Slowly raise yourself on the knees.

  • You may use the left leg as a lever and the right knee as a support.

  • Do not jerk and keep the spine straight.

  • Balance and raise the hands above the head.

  • Keep the palms together and point the fingers upward.

  • Remain in this position as long as you feel comfortable.

  • Bring the hands back to the breast and slowly lower the body down on the floor.

  • Repeat with the left leg on the top of right thigh.

  • Practice up to 3 times on both sides.

Breathing Patterns:

  • Inhale when you raise the body from the floor.
  • Breathe normal in the final position.
  • Exhale when you lower down the body.


  • Physical - on maintaining balance and steadiness in the upright position.
  • Spiritual - on Swadhisthan Chakra.


  • Stabilizes the nervous system.


  • Knee weakness.
  • Arthritis.
  • Osteoarthritis.
Related Products
Yoga Mats
Techniques adapted from Asana, Pranayama, Mudra, Bandha by Swami
Satyananda published by Yoga Publications Trust, Munger, Bihar.


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