Dhyana Virasana (Hero’s Meditation Pose) meaning, steps, precautions and benefits


Dhyana Virasana commonly known as Hero’s Meditation Pose in English is a seated pose. The Sanskrit name Dhyana Virasana is derived from three words, the first Dhyana, which means Meditation, the second Veera, which means Hero and the third Asana, which means posture. The Sanskrit word Veera also means Warrior. So, the name Dhyana Virasana can also be understood as an asana representing the figure of a warrior in meditation.  This asana is wonderful for relaxing the mind and the body,  along with it there are several other benefits of Dhyana Virasana, but first, let’s begin by knowing the steps to practice Dhyana Virasana.


Dhyana Virasana (Hero Meditation Pose) meaning, steps, precautions and benefits

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Steps to practice Virasana (Hero’s Meditation Pose)

It is very important to know the right alignment of the body in an asana to avoid any kind of injury and to attain the maximum benefits of it. Here are the steps to practice Dhyana Virasana  correctly:  

  • Sit straight keeping the legs outstretched in the front.
  • Place the left leg underneath the right one, making the left heel touching the right buttock.
  • Now place the right leg over the top of the bent left leg, making the right heel touching the left buttock.
  • Adjust the right knee keeping it just above the left knee.
  • Place both hands either on the right knee, keeping one on the top of another, or on the top of each foot, whichever is comfortable.
  • Hold the head, neck and back straight.
  • Close the eyes and relax the whole body, feeling every breath at the nose tip.
  • Stay in the same position for up to 1 minute. There ends the first round.

Practice a minimum of 2-3 rounds of this asana. It is advised to rest in Shavasana (Corpse Pose) for a few seconds after every round. Practice the next round as a reverse by placing the right leg underneath the left one this time.

Precautions for Virasana (Hero’s Meditation Pose)  

The precautions for Virasana to be kept in mind are given below:

  • Avoid straining the body beyond the limits as it may cause pain in the thighs, legs and back.  
  • Avoid practicing this asana if one is having injury in knee or ankle as it may increase the complications.
  • People suffering from any of this condition should avoid practicing this asana : thigh, ankle, leg, back, neck or joint pain, migraine, or spinal disorders.

Benefits of Virasana (Hero’s Meditation Pose)

The health benefits of Dhyana Virasana are as follows :

  • Extremely beneficial for meditation and for spiritual purposes. 
  • Gives strength to the pelvic structure and stretches the thigh muscles.
  • Improves digestion and gives relief in gastric troubles.
  • Relieves the muscle cramps and strengthens the leg muscles.
  • Tones and massages the pelvic and the reproductive organs.
  • Strengthens the thighs, ankles, knees and back.
  • Boosts the concentration and improves the memory. 

Stay healthy stay strong and get the best out of life.

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