Hero
Maya - Pose Assistant
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Benefits
Hero Pose is a seated posture that stretches the thighs, knees, and ankles (tops of feet). It improves digestion, relieves tired legs, enhances posture, and serves as an alternative seat for meditation or pranayama.
Practice Guide
Kneel on the floor, knees together or slightly apart. Separate your feet wider than your hips, keeping tops of feet flat on floor, toes pointing straight back.
Carefully sit down between your feet. Ensure sit bones are resting evenly on floor (or block/blanket).
If uncomfortable, place folded blanket(s) or block(s) under sit bones for support. Elevate as much as needed.
Rest hands on thighs, palms up or down. Sit tall, spine long, shoulders relaxed.
Hold, breathe steadily. Focus on stretch in ankles/shins/knees/thighs.
Exit: Lean forward, place hands on floor, lift hips, bring legs out front one at a time, gently shake/rotate ankles/knees.
Modifications
Sit on one or more yoga blocks or folded blankets placed between your feet - essential for most people.
Place a rolled towel or thin blanket under ankles if sensitive.
Practice one leg at a time (Ardha Virasana / Half Hero): one leg in Hero, other leg bent with foot flat or extended straight.
Keep knees slightly wider if needed.
Safety Notes
⚠Acute ankle or knee injury or chronic pain (avoid if painful, requires significant flexibility, use props cautiously)
⚠Heart problems (some sources advise caution)
⚠Tight quads/ankles (use significant support and build tolerance slowly)
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.