1. The Happy Hero
The yoga hero pose is one of many basic seated postures which can also be used as a meditation pose. The posture helps to open the helps and stretch the knees and ankles, preparing your body for more advanced yoga poses, such as the lotus. The hero pose is one of the most common yoga postures, as it is used as the starting position for many backbends, forward bends and twists. There are many therapeutic benefits to the pose as well, as it helps to relieve the symptoms of menstruation and menopause, reduces leg swelling during the first two trimesters of pregnancy, relieves gas and improves digestion and helps to strengthen the arches of the feet.
2. A Great Start
Starting posture is extremely important when preparing for the hero pose, as it ensures your hips and feet are in the right position while lengthening the spine before beginning. Rest on your hands and knees with your arms directly below your shoulders and your knees held hip-width apart. Separate your feet so that they are a bit further than hip-width with the tops of your feet flat on the floor and toes pointed directly back, without turning them in or out. Take a moment to breath deeply and stretch the spine with your head relaxed, gaze turning to the floor between your hands.
3. Get Support
Push back with your hands, bringing your buttocks to the floor between your feet and then lift your spine up tall. If you feel any discomfort at all as you attempt to rest your hips on the floor, do not force the pose. Instead, place a folded blanket or pillow between your feet for extra support. With lots of patient practice, you will eventually rest on the floor pain-free.
4. Sitting Proud
Sit up tall and proud, tilting the pelvis forward as draw your belly button in towards your spine. You should be sitting directly on your sits bones so that your thighs and pelvis create a ninety-degree angle. Hold your head straight, chest pushing out and shoulders back, proud like a hero.
5. Moving Deeper
Rest your hand comfortably on your thighs and close your eyes, sitting quietly for one minute or longer to find your center and enter deep meditation. To get a deeper stretch, extend your arms to your knees with straight arms and pull back as you squeeze your shoulder blades together. Drop your chin to your chest, and hold. Remember, a straight spine is more important than performing an advanced posture. If you must curve your spine to hold your knees, you are not ready quite yet.
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