Veerasana Steps, And Benefits

Feeling tired in the legs, do Veerasana it acts as a balm for Legs. [1] Veerasana is a kneeling pose in modern yoga practice.

It helps to increase the blood circulation in joints such as the knee, and ankle. [2]

And helps to make the joints more flexible. Veerasana helps to tone the muscles of the legs, hips, and arms. 

It also tones the chest muscles and helps to increase lung capacity.

English Name and Meaning of Veerasana

Veerasana is a Sanskrit word

Veer means Hero/Warrior and 

Asana means Pose 

And hence Hero Pose or Warrior Pose in English. And it is pronounced as veer-AHS-anna. Modern time Kneeling pose is mentioned in B.K.S Iyengar’s Light on yoga that was written in the 20th century. 

It is also mentioned in Ashtanga Vinyasa Yoga. [3]

Being an easy pose, even beginners can do it without much difficulty, it attracts everyone’s attention.

Veerasana helps to increase awareness and concentration, it relaxes the mind and body, [4] and it is used as meditation and contemplation. [5]

Grab your yoga mat, and be ready to perform it with me.

How to do Veerasana?

  • Sit straight on the floor or yoga mat
  • Extend your legs in front of you and keep the back straight
  • Now, bend your both legs, and place them beneath the butt
  • Soul of the feet facing upward
  • Sit on heels
  • Now, you have assumed Vajrasana. Lift a bit and then slide your feet slightly wider than hip-width 
  • Feet flat on the floor, soul facing upward, and toes slightly angled inward
  • Then sit down on the space between your legs
  • Rest your sitting bone evenly on the floor. Beginners can even use a blanket if that pose is hard to maintain or it is hurting you
  • Then rest your hands on the knee or lap, wherever comfortable
  • Chest up, and shoulder wide. Feel like a winning warrior
  • Imagine there is a crown on your head which is pulling you up
  • Take slow and deep breaths
  • Stay in the pose for around 1 minute
  • To leave the pose, push hands against the floor to lift the hips
  • Then sit back again on the heels
  • Now stretch your legs in front of you, and get back to the start position

Benefits of Veerasana

benefits of veerasana
  • It helps to improve digestion
  • Stretches the muscles of legs
  • Increase the blood circulation in joints such as the knee, and ankle. And helps to make the joints more flexible. 
  • Healing of high blood pressure patient
  • Tone the muscles of the leg and hips
  • Reduce the swelling of legs during pregnancy [6]
  • Helpful for asthma patient
  • Pose for meditation and deep thinking

Precautions and Contraindications of Veerasana

veerasana precautions
  • Those who are suffering from knee or ankle injury refrain from this pose
  • Avoid doing this pose, if you are having a headache
  • Heart patient must avoid it

Tip for Beginners

At the initial stage this pose may be painful to you, so place a blanket under the ankles and buttocks.

Variation of Veerasana 

Supta Veerasana (Reclining Hero Pose) [7]

supta veerasana
  • Once you have maintained the hero pose, then exhale, and lean back towards the floor
  • Hands-on the side, shift the weight on the elbows
  • Slowly keep leaning until your back touch the floor
  • Then release the lower back, and push your upper body towards the lower body
  • Once you have comfortably rested on the floor, then raise your arms over your shoulder
  • Keep the palm face upward
  • Hold the pose for around 1minute


Q1. Difference between Vajrasana and Veerasana?

Both the poses look similar but they are not. In Vajrayana, you have to sit on the heels, whereas in Veerasana you have to sit between the heels. 

Veerasana provides few benefits same as Vajrasana. One of such is the improvement in the digestion system. 

You have already read the benefits of Vajrasana, but if you want to read the benefits of Vajrasana, click this link – Benefits of Vajrasana

Q2. Is the hero pose bad for knees?

Hero pose is not bad for knees, but don’t force too much to sit in the pose if you are finding it hard to sit on the floor.

At the initial stage use a blanket under your butt. And your legs should be narrow enough to sit, don’t force them to be too much wider than hip-width.

Avoid doing it in case you have any injury in joints such as knees and ankles. 

Always, do it under the supervision of an expert.

Q3. Is the hero pose dangerous?

Hero pose is not dangerous, but there are certain conditions in which you have to avoid doing it. And don’t force your body too much to fit in the pose. 

With time you will get habitual of it. 

Q4. Does hero pose improves posture?

Yes, it helps to improve posture


This article provides general information only. It would be better if you consult an expert. It is not a substitute for an expert at all.

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