How To Do the Hero Pose

  • December 10, 2007
  • 3,828 Views

joekulak from Joe Kulak (and 10 others)

Howcast Original
Please install Flash

The Hero Pose looks simple enough—and is a common position for seated meditation—but don’t be fooled: The stretch it requires of your knees is, well, nothing short of heroic.

You Will Need

  • Comfortable clothing suitable for stretching and moving
  • A calm place where you won't be distracted or disturbed
  • A yoga mat or folded blanket
  • A foam block or cushion
How To Do the Hero Pose: Rest butt on heels

Step 1: Rest butt on heels

Sit back so your butt rests on your heels, then rise upright for a moment. If this feels comfortable you can proceed further; if not, stop and try the Thunderbolt Pose instead.

How To Do the Hero Pose: Separate feet

Step 2: Separate feet

Lift back up off your heels and separate your feet wide enough for you to sit between them, and point your toes so the backs of your feet are flat against the mat.

How To Do the Hero Pose: Lower yourself

Step 3: Lower yourself

Slowly lower back down to the ground.

If you reach a point where your knees feel uncomfortable, stop there and place a folded blanket, cushion, or block under your butt.

How To Do the Hero Pose: Place hands on knees

Step 4: Place hands on knees

Place your hands on your knees or thighs to help you expand your chest and sit upright.

How To Do the Hero Pose: Rotate thighs inward

Step 5: Rotate thighs inward

Rotate your thighs inward to deepen the stretch.

How To Do the Hero Pose: Hold pose

Step 6: Hold pose

Hold the pose for as many breaths as you are comfortable.

How To Do the Hero Pose: Release pose

Step 7: Release pose

Release the pose by raising your hips. Or lie flat on your stomach like you’re flying to continue the hero theme.

If you held the pose for an extended period of time, follow it with a Downward Facing Dog Pose to help release your knees.

In Hinduism, a “hero” is the human incarnation of a Deity; the god Vishnu is said to have had 9 heroes so far, the ninth being Buddha.

Something wrong?

Report This How-To

Cancel

Comments (0)

There are no comments. Be the first!

or to post a comment. Or, sign in using your Facebook to comment
and share your activity with your friends

Video is in Hit the Mat (19 videos)

How To Do the Shoulder Stand Pose Easy Steps

How To Do the Shoulder Stand Pose

Now Playing (11 of 19): How To Do the Hero Pose

How To Do the Thunderbolt Pose Easy Steps

How To Do the Thunderbolt Pose

How To Do the Upward Facing Dog Pose Easy Steps

How To Do the Upward Facing Dog Pose

open/close
© 2012 Howcast Media, Inc