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Hero

SKILL LEVEL
  • Intermediate
CATEGORY
BENEFITS
  • Stretches the feet, ankles, knees and quads.
  • Internally rotates the hips.
  • Improves posture.

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.

BEGINNER MODIFICATION: Thunderbolt
  • You can modify the pose by sitting on your feet, toes point straight back.
CONTRAINDICATIONS
  • Avoid Hero pose if you have a foot, ankle or knee injury.
MASTER HERO POSE

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