Hero Pose

Hero is easy to enter and easy to overdo. The knees take a rotational load when the hips sink between the heels, so the pose is only as good as the support under the sit bones. Raising the seat on a block or bolster is not a compromise. It is the correct way to practise Hero for most bodies.

To sit tall and steady with the thighs, shins and ankles lengthening and the knees free of strain.

1. 1Kneel on the mat with the knees together and the feet slightly wider than the hips, tops of the feet down.
2. 2Place a block or folded blanket between the feet if the hips do not reach the floor.
3. 3Draw the calf muscles back and out with the hands, then lower the sit bones onto the support.
4. 4Rest the hands on the thighs and lengthen the spine.
5. 5Keep the knees pointing forward and the feet pointing straight back.
6. 6Stay for 5 to 10 breaths, then lean forward and lift the hips to come out.

Instead of searching for the “correct” position, notice:

• •Feet point straight back, not turned out to the sides.
• •Knees stay close together and pointing forward without twisting.
• •Sit bones rest on the floor or a support. Do not sit at an angle on the heels.
• •Spine tall with the ribs stacked over the pelvis.

The breath settles quickly when the seat is stable. If the breath is held or short, the support is too low and the knees are carrying the pose.

Knees first. A student wincing at the knee joint rather than feeling a stretch in the thigh needs a taller seat or a different pose. Also watch for the ankles, which can roll out when the feet are flexible.

Reflect after practising:

• •Sit on a block until the sensation is in the thighs and shins, not the knee joint.
• •Come out of the pose if you feel any sharp or pinching knee pain.
• •Place a folded blanket under the ankles if the tops of the feet are sensitive.

Rather than mistakes, you may notice:

• •Warm up the quadriceps and ankles with Toe Squat and Low Lunge first.
• •Increase time gradually over several sessions.
• •Use a taller support first and lower it over time.

• •Block or bolster under the hips.
• •Folded blanket under the ankles.
• •Thunderbolt or Easy Seat if the knees object.

• ✓Lean forward onto the hands, lift the hips and come out of the pose slowly.
• ✓Extend the legs forward and shake them out.
• ✓Follow with Staff Pose or a gentle knee circle.