Hero Pose Arms Up
Vajrasana
About This Pose
Hero Pose with Arms Up adds an energizing upper body stretch to the traditional Vajrasana, creating length through the entire torso and shoulders. This variation opens the chest and ribcage while maintaining the grounding benefits of the kneeling position. The overhead arm position encourages deep breathing by expanding the intercostal muscles between the ribs. This pose builds strength in the shoulders and back while improving posture and creating a sense of uplift and energy throughout the body.
Step-by-Step Instructions
- 1
Sit in Hero Pose with spine tall
- 2
Inhale and reach arms overhead
- 3
Interlace fingers or keep palms apart
- 4
Press arms back gently to open chest
- 5
Keep shoulders relaxed away from ears
- 6
Maintain length in lower back
Alignment Cues
- Arms active
- Spine long
Benefits
- Opens chest and expands ribcage
- Stretches shoulders and arms
- Improves breathing capacity
- Lengthens the entire torso
- Builds shoulder strength
- Creates energy and uplift
Modifications
- Lower arms if needed
Variations
- Arms-up kneeling
Cautions & Contraindications
Cautions
- Avoid shrugging shoulders
Avoid this pose if you have:
- Shoulder injuries
Quick Facts
Primary Focus
shouldersSecondary Focus
Suggested Hold
45 seconds
Tags
Equipment
