Doing the Standard Hero Pose – an Asana with Plenty of Benefits

Don’t be fooled by the fact that the hero pose is a simple asana. It is a very powerful one that can help you enter a state of meditation a lot easier and quicker. The Virasana is a seated pose, and its main benefit is improving your digestive process. Here are the main steps and tips to perform this pose properly.

How to Do the Hero Pose

  1. Start this pose by kneeling on your yoga mat. You can also do it directly on the floor, but we recommend that you use a mat to protect your knees and get support. Keep your thighs perpendicular to the ground. Besides the yoga mat, you can also place a folded blanket under your shins, feet, and knees to feel comfortable.
  2. Your feet must be a little bit wider than your hips. The top part of the feet should be slightly pressed into the mat. Both feet tops should press down evenly. Exhale slowly and lean your torso a bit in front. Also, bring your hips back halfway. With the help of your hands, try to move your calves’ flesh out of the way. Then, slowly put your buttocks down between your feet.
  3. Draw your shoulders as far away from your ears as possible and straighten up your head’s crown. Place your palms on your thighs in a resting position. You can either keep them facing up or down: the choice is yours because the effect is the same.
  4. Release the Pose: Maintain the hero pose for about 5 minutes during which you should try to clear your mind and meditate. Breathe deeply and slowly and focus on each part of the breathing process: inhale slowly, keep the air inside your body for a couple of seconds, and then exhale deeply.

When you’re ready to come out of the hero pose, put your palms back on the yoga mat right in front of your body. Swing your shins over to whichever side you feel most comfortable with and extend your legs forward.

Additional Tips

  • If during the pose you feel any amount of pain or discomfort, you should use a yoga block to place your sit bones on it. Also, another solution is tucking a folded towel or a rolled blanket under your feet for a better support.
  • In some cases, the knees might tend to bow apart. If this is your case as well, then put a strap around your thighs right above the knees to keep them together. This is a great method to avoid overusing your adductors.
  • If you want to go to the next level, you should try performing the reclining hero pose. This will add some extra challenge to your yoga routine. Just put your palms behind your body and lean your torso back until your spine touches the yoga mat.

Summing It Up

The hero pose is an asana created to help you clear your mind, gain calmness and peace. Try to experience it more by doing longer holds every time you perform it. Begin with a 5-minute hold, and then, work your way up from there. The main focus should be on your breath.

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