Hero pose stretches the feet, ankles, knees and quads—the superficial front line, and is one of the few postures that internally rotates the hips. This pose is closely related to Half-Reclining Hero, which is a deeper quad stretch and hip opener. Both are intense on the knees. This is a great pose for meditation and breathing practices, if you are able to sit with a straight spine.
HERO POSE BENEFITS
- Stretches the feet, ankles, knees and quads.
- Internally rotates the hips.
- Improves posture.
CATEGORY
SKILL LEVEL
- Intermediate
INSTRUCTIONS
- Set-Up
Come to kneeling on your mat.
- Action
Drop down in between your feet with your toes pointing straight back, heels tucked close to your outer hips. Sit up tall.
- Props
If you can’t sit comfortably in between your feet, you can sit on a block with your toes pointing straight back. This is also a good option if you suffer from knee pain.
- Duration
Hold the pose for 3-5 breaths, in and out through your nose.
HERO POSE MODIFICATION: Thunderbolt
- You can modify the pose by sitting on your feet, toes point straight back.
CONTRAINDICATIONS
- Avoid this pose if you have a foot, ankle or knee injury.
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