वीरासन

Vīrāsana

Hero Posture

Sources: Haṭha Yoga Pradīpikā 1.21 · Gheraṇḍa Saṃhitā 2.17

Classical Description

The Haṭha Yoga Pradīpikā (1.21) describes:

“Place one foot on the opposite thigh and the other foot beneath the thigh. This is Vīrāsana.”

The description is brief, indicating an asymmetrical seated posture.

Technique

There are variations in interpretation. The most common:

  1. Kneel on the floor
  2. Separate the feet enough to sit between them
  3. The buttocks rest on the floor (or on a support)
  4. Feet at the sides of the hips, insteps on the floor
  5. Knees together
  6. Spine erect

Asymmetrical variant (according to some texts):

  1. Sit with one leg in half lotus
  2. The other leg bent beneath the thigh
  3. Alternate sides

Benefits According to the Texts

Vīrāsana:

  • Develops stability and firmness
  • Stretches knees and ankles
  • Improves digestion (the upright torso position)
  • Suitable for meditation and prāṇāyāma

Notes

Vīra means hero, warrior. The posture evokes the firmness and dignity of a warrior. It is excellent for practicing after eating, as it favors digestion. If ankles or knees protest, sitting on a block or cushion is recommended. In modern yoga it is very popular as an alternative to lotus postures.