Veerasana (Hero's Pose)


Veerasana, also known as Hero’s Pose, is a seated yoga posture that promotes mental balance, concentration, and relaxation. It involves sitting on the heels with one foot placed beside the opposite knee and the corresponding elbow resting on the knee. This pose has variations that offer additional benefits.


  1. Begin in Vajrasana (Thunderbolt Pose), sitting on the heels.
  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 your eyes and relax, maintaining a straight spine and head.
  6. Keep the body still and hold the pose for some time.
  7. Release the pose, relax the knees, and repeat on the other side.


  • Practice slow, deep breathing, feeling the energy synchronized with the breath flowing to and from the eyebrow center (bhrumadhya).


  • Practice for at least two minutes on each side.
  • For the left side, place the left elbow on the left knee.


  • Physical: Focus on maintaining a straight head and spine, balance, and the breath.
  • Spiritual: Direct awareness to Ajna Chakra (third eye chakra).


  • Balances the mind and enhances concentration.
  • Increases awareness of unconscious realms and induces quick physical and mental relaxation.
  • Beneficial for those with excessive thinking or disturbed thoughts.
  • Provides benefits to the kidneys, liver, reproductive, and abdominal organs.


  • Variation 1: Practice while sitting on the heels, stimulating Mooladhara Chakra.

Variation 2:

  • Sit on the heels in Vajrasana
  • Place the right foot on top of the left thigh in a half-lotus posture.
  • Keep the right knee on the floor.
  • Raise the hands above the head while maintaining balance.
  • Repeat with the left foot on top of the right thigh

Breathing (Variation 2):

  • Inhale while raising the body from the floor.
  • Breathe normally in the final position.
  • Exhale while lowering the body.

Awareness (Variation 2):

  • Physical: Focus on maintaining balance and steadiness in the upright position.
  • Spiritual: Direct awareness to Swadhisthana Chakra (sacral chakra).


  • Variation 2 should be avoided by individuals with knee weakness or inflammatory conditions such as arthritis.

Benefits (Variation 2):

  • Preliminary balancing pose that stabilizes the nervous system.


  • Veerasana is sometimes referred to as the Thinker’s or Philosopher’s Pose.

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