The hero pose is split into two poses. The hero pose and the reclining hero pose. This pose can be performed by beginners.
Kneel down on the floor in such a way that your knees touch each other and your legs are spread out. Your toes and heels should be away from each other, spread wider than your body. Your big toes should be facing each other. Keep the front of your toes and ankles flat on the floor.
Exhale and sit back by first bringing your buttocks on to the floor (your torso should be at angle of 45o from your buttocks). Hold your knees with your palms and straighten your torso. Your buttocks should be well rested between your heels and there should be some space between your outer hips and your heels.
Hero Pose Yoga
Your thighs should be turned inwards and now you can rest your palms on your thighs either facing upwards or downwards. You can also join them together or place them one on top of each other.
Lengthen your spine and firm your shoulder blades. Keep them away from your neck as far as possible.
Remain in this position for at least 60 seconds and release by bending forward and pressing your palms against the floor and slowly lift your buttocks to normal table top position or you can even bring your feet together and relax your buttocks back on to your feet. Spread your feet straight in front of you.
Benefits of the hero pose
- This pose strengthens the arches and stretches the thighs and knees.
- It relaxes the mind and the body and releases any stress from your shoulders.
- Therapeutically, it fights symptoms of menopause, high blood pressure and asthma. It reduces the swelling of legs during pregnancy.
As a beginner if you have any difficulty sitting between your feet, you can place a block to rest your buttocks. Ensure your body weight is dispensed evenly.
Reclining hero pose
The reclining hero pose can be performed by practitioners at the beginner to intermediate level.
From the hero pose, stretch your arms to the side of the body on the floor. With the help of your fingertips or your palms, twist your body to one side and rest it onto the floor. Now rest the other side of your body on to the floor. You can also do this by leaning on to your elbows and arms.
Ensure that your ribs are not pointed sharply towards the ceiling. You have to release your rips and flatten them as much as possible. This is important to avoid any tightening of your body organs or even to avoid any strain in the other muscles of your body. Ensure your groins are not tightened at this stage.
Reclining Hero Pose Yoga
Spread your spine and your shoulder blades on the floor and relax.
Remain in this position for at least 60 seconds and release or rise up using the support of your arms. As you rise up, do not use your head as a support but raise your body first and then bring your torso perpendicular to the ground.
Benefits of the reclining hero pose
- This pose stretches the torso, spine, abdomen, hips, thighs and knees.
- It eases and develops strength to tired legs.
- It fights menstrual discomfort.
- Therapeutically, it improves digestion, fights arthritis, asthma, digestive problems, high blood pressure, infertility, insomnia, gastric problems, diarrhoea, respiratory problems, sciatica and varicose veins.
As a beginner, you can use your hands to position the legs in a comfortable position or you can use props like belts or straps to hold your legs together. To rest your body comfortably you can use a blanket.