Hero’s Meditation Pose

Dhyana veerasana

  • Sit in the Seated Base Position (Prarambhik Sthiti).
  • Bend the left leg underneath the right leg so that the left heel is touching the right buttock.
  • Bring the right leg over the top of the bent left leg so that the right heel is touching the buttock.
  • Adjust the right knee so that it is above the left knee.
  • Place both hands on top of one another resting on the right knee.
  • Ensure the head, neck and back upright and straight.
  • Close the eyes and relax the whole body.
  • After some time, release the legs and practice to the other side with the right leg underneath, left leg on top.


  • Natural and relaxed.


  • Concentrate on the physical balance.
  • Equalizing the weight between the right and left sides.


  • Stretches the outer thigh muscles
  • Massages and tones the pelvic and reproductive organs.

Practice note

  • Unlike most the meditation asana, this asana internally rotates the hips and stretches the outer thigh muscles as opposed to the inner thigh muscles.
  • Place a small cushion under the buttocks, to raise the hips, tilt the pelvis and lower the knees towards to the floor.
  • Use whatever support is required to keep alignment of the spine with minimal effort.