Other Names

Hero Posture/ Pose 2, Veera or Vira Asana, Veer or Vir Asan, Veerasana


Vira means brave. The way a brave man takes position while attacking his enemy, the similar position is formed in this asana, hence it is called as Virasana.

How to reach the stretch

  • Take the left foot forward and place the left foot on the floor at the maximum distance from the initial position.
  • Bring both the hands together, join the palms and place them on the knees of the left leg. Bend the left leg in the knee in such a way that the thigh and the calf come in 90 degrees. Keep the right leg straight.
  • Raise the joined hands up and take them back above the head and then without bending the hands in the elbows, bend the head backward and keep the sight backward down.

How to release the stretch

  • To release, start bringing the body forward and place the hands on the knee. Keep sight to the front.
  • Straighten the knee and restore the hands to their original place.
  • Restore the left leg to its place and take up standing position.


  • In this asana the blood circulation to the joints of the legs, the waist, the spinal column and the neck is regulated.
  • The spinal column becomes elastic and its functioning improves.
  • There is pressure on the digestive organs and the belly gets stretched, which promotes their functioning.


  • The process of the backward bending should be slow and controlled, else it becomes difficult to maintain the balance.
  • The loss of balance may prove injurious to certain parts of the body.
  • Slow and controlled movements help in having halt at the needed point and avoiding the unwanted strain.

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