Third Eye

Differences Between Vajrasana and Virasana – Practicing Hero Pose and Diamond Pose

Benefits of Virasana or Vajrasana


  • Stretches into knee flexion, foot plantar flexion and hip rotation without putting hamstrings on stretch.
  • Virasana allows an upright spine with no stretch on the hamstrings. For those who find it difficult to sit upright in cross-legged poses or Staff Pose, a kneeling pose can be a useful option.
  • The principle benefit of Virasana is that it encourages increased range of motion at the hip, knee and ankle, which in turn can improve joint health. Muscles placed on stretch include quadricep muscles at the thigh, and the tibialis anterior at the ankle. The connective tissues and joint capsules may also be stretched.
  • Many find Virasana to be a rejuvenating pose for tired legs


  • Stretches in knee flexion and foot plantar flexion without putting hamstrings on stretch.
  • Vajrasana can be a more accessible pose than Virasana, because hip rotation is not required
  • The similarities between Hero and Diamond Poses mean they also share some benefits. In Vajrasana, there is no stretch on the hamstrings, so it’s possible to sit with a straight back even if you have tighter hamstrings.
  • The pose stretches the knee joints into flexion, and the ankles and feet into plantar flexion. This creates stretch on the soft tissues around the joints, and in the quadriceps (thigh) and tibialis anterior (shin) muscles.

How to Use Virasana or Vajrasana

Both Hero and Diamond can be incorporated into a sequence of asanas, or a class.

If comfortable and not causing any strain on joints, both poses are suitable to hold for a few breaths, or for longer periods. They can be used for meditation, or as a resting pose

Step-by-step guides to Virasana and Vajrasana


How to practice Virasana (Hero Pose)

1. Start in a tall kneeling position with hips straight. Knees are together.

2. Move your feet apart, slightly wider than your hips, keeping the tops of your feet flat on the floor. 

3. Carefully sit down between your feet. If your buttocks reach the floor with no strain felt in the joints, sit tall with your weight resting through your sit bones on the floor. 

4. If your sit bones don’t reach the floor, or the position causes strain in joints or muscles, use modifications to make the pose safe and useful.


How to practice Vajrasana (Diamond Pose)

1. Start in a tall kneeling position with hips straight. Knees are together.

2. Point your toes and press the tops of your toes firmly on the floor.

3. Breathe out as you lower yourself into a sitting position with your buttocks resting on your heels. 

4. Let your hands rest on your thighs, palms facing downward. Relax your shoulders and arms, and close your eyes.

Helpful Tips for Virasana and Vajrasana

For both poses, a gentle stretch is acceptable but pain or uncomfortable strain should be avoided by using modifications.

Injuries and unstable or sensitive joints should be treated with care – use modifications until your joints are able to tolerate a deeper position.

Listen to your body and accept the feedback it gives you. 


  • The most common modification for Hero Pose is to place a cushion between the feet, under the sit bones. This reduces the knee flexion and internal hip rotation required.
  • Discomfort at the ankles or feet can be eased by placing a small, folded towel under each shin. This changes the leg position a little, so for your comfort try adding a towel under the sit bones at the same time. 
  • Just can’t sit in Hero? Some people are restricted by soft tissues tightness, which can be stretched over time. Others are restricted by the shape of their hip bones – hip joints vary between people. No amount of stretching will change the shape of your femur, or the socket it fits into.


  • If the position places strain on one or both the knees, place a cushion on top of your heels before sitting on them. Cushion both sides equally, even if only one knee is restricted.
  • If you feel strain in the ankles or feet, place a small folded towel under both shins.
  • Keep your back long and erect – your ears should be in an upright line with your shoulders, hips and heels.


Virasana and Vajrasana are just two of the many seated poses in yoga. Seated poses can be useful for practicing mudras, mantras and meditations. The anatomy of your bones and flexibility of other tissues may dictate how much you need to modify any pose, particularly Virasana. Always modify to suit your body – this is a vital part of practicing yoga.

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