Do you fall into the group of people with limited mobility due to tight hips, painful knees or back?
Any person feels so frustrated when the body is not responding as they desire or fail to perform as required.
Hero Pose Yoga may be the solution you need, but is not as easy as one would imagine it to be because the pose involves sitting on the knees.
Some people sit uncomfortably or their buttocks are in some pain when they attempt this posture.
But don’t worry, they are here to tell you that there is a way of mastering it! In this article, we will show you need help with a hero yoga pose ? start here! and suggest some tips on how to do it right at home.
Here is the place to begin changing your life and finding the relief and flexibility you deserve.
What is Hero Pose Yoga?
Hero Pose Yoga or Virasana is a classic yoga position that is completed in a seated position for the effects of stretching the thigh, knee and ankle muscles as well creating better posture and stability amid focused attention. [1]
Its name, the hero pose, is due to the fact the muscles of a person who supports his/her arms in this position are tensed as if the person is ready for the fight.
It is an ideal posture for the purpose of meditation as well as breathing exercises in the Practice of yoga.
One benefit that you get from this position is improved flexibility especially on the lower part of the body and relaxation.
How to prepare for Hero Pose Yoga
However, before one can get into hero yoga pose it is advisable to first warm the body.
Loosening exercises are then carried out in order to stretch the muscles and joints in preparation of the vigorous exercises to be undertaken.
Especially, concentrate on the stretching of the legs, hips, and back muscles. Basic stretches on the floor include flexing and extending the spine through Cat-Cow pose, Flat back and Forward bend commonly known as Downward Dog and Child’s pose.
This will assist in also in preventing straining during initial stages of doing Hero Pose Yoga.
Warm-Up Exercises for Hero Pose Yoga
Stretching is very important before doing Hero Pose Yoga.
Here are a few that can help:
Cat-Cow Pose: That is extremely beneficial as it assists in warming up your spine as well as stretching your back muscles.
Downward Dog: This not only helps in stretching out your calves, hamstrings and back muscles.
Child’s Pose: Some minimal stretching done on the hip and thighs muscles.
Seated Forward Bend: This stretch is a great way of loosening up your hamstrings and lower back muscles.
These warm-ups shall help to ensure that the muscles and the joints are well warmed up before attempting the Hero Pose Yoga exercises.
How to Perform Hero Pose Yoga
- Start the exercise by being in a kneeling position thus placing your knees one on top of the other and your feet positioned slightly wider than your hips.
- Sit back into your feet slowly. Your feet should be placed on the line of your shoulders; your first toe should be parallel to the ground back and your second toe to the heavens, that is your heels.
- This way ensures your ankle is right, or else your knees will be opening in every direction. Lift your back and sit straight while keeping your chest up and your shoulders down.
- Bend your arms and hug yourself, putting your fingertips on your shoulders, exhale and inhale deeply for 30 seconds to one minute.
- To release, simply bend forward to place your body weight on your knees and then get back up.
Benefits of Hero Pose Yoga
hero pose in yoga offers multiple benefits, including:
Improves posture: By maintaining a good posture and making sure that the spine and shoulders are rightly aligned.
Stretches the thighs and knees: Reducing tension and stiffness
Enhances digestion: In this way you can stimulate abdominal organs.
Promotes mindfulness: These are ideal for peace making and breathtaking exercises such as meditation.
Hero Pose Yoga Modifications
If you find hero pose in yoga challenging, try these modifications:
Use a Yoga Block or Cushion: Put it under the hips to increase the ease of doing the pose.
Support Your Ankles: If the ankles are feeling tired then it is recommended to place a rolled towel under the ankles.
Knee Support: If your knees become sore, sprinkle a folded blanket on your knees for additional cushioning.
Yoga Block Exercises for Beginners to Advance
Tips and Tricks for Hero Pose Yoga
- Exhale slowly and fully while flopping into the posture.
- Do not slouch your shoulders or round your back; try to maintain good posture when you sit.
- Listen to your body. It bears repeating, that if something is uncomfortable, change the position.
Safety Precautions for Hero Pose Yoga
It is desirable to exclude this pose if one has severe knee or ankle pathologies.
If it hurts, bring your body towards you or push it away you must never bring your body into the pose with sharp pain.
Also to avoid straining, use props such as blocks or cushions wherever possible. [2]
Conclusion
Hero Pose Yoga is among the Yoga poses that balance the body and help get rid of anxiety. No matter if you want to practice flexibility, posture, or concentration, this pose is right for that.
Once again, the message with that one is ‘it is perfectly OK if it takes a while for you to feel right in the pose – the key here is progression and nothing else.’
I discoursed almost all the points I found worthy as a know-how and coming into the consideration of the yoga hero pose. It’s what you should read and know.
Doing this you shall be well-equipped to do Hero Pose Yoga to the later and enjoy the full impact of it.
Source:
EkhartYoga. (2021, January 7). Hero Pose – Ekhart Yoga. Ekhart Yoga.
Yoga Journal. (2022, December 30). Hero pose.
HealthinPedia Author
Elyce, a Wellness Writer and Content Creator from Adelphi University, is also a Yoga and Meditation Coach, Outdoors Enthusiast, and Breast Cancer Survivor. With over 20 years of experience as an E-RYT 500, she brings a deep dedication to yoga and meditation. Elyce's wealth of knowledge and experience shines through in her role as a teacher, writer, and mentor. She is the co-founder and content creator of the Refined Flow 200-hour Yoga Teacher Training program, as well as a core faculty member at Omega for 11 years. Additionally, she is a teaching staff member at the Radiance Sutras Meditation Teacher Training.
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