KneelingBeginner
Hero Pose Back View
Virasana Back
www.yoga-sequencing.com
About This Pose
Hero Pose viewed from behind emphasizes the importance of proper spinal alignment in this foundational kneeling posture. This perspective highlights the vertical stacking of the spine and the grounded quality of the pose. Proper alignment ensures the benefits of Hero Pose are received without strain. Understanding alignment from multiple angles helps practitioners develop body awareness and maintain correct form during practice.
Step-by-Step Instructions
- 1
Set up in Hero Pose position
- 2
Focus on vertical spine alignment
- 3
Stack vertebrae from tailbone up
- 4
Keep shoulders level and relaxed
- 5
Maintain natural spinal curves
- 6
Ground evenly through both knees
Alignment Cues
- Lengthen spine
- Relax shoulders
Benefits
- Highlights proper spinal alignment
- Develops body awareness
- Ensures safe and effective practice
- Shows grounded posture quality
- Helps correct form issues
- Supports postural development
Modifications
- Use block
Variations
- Easy seat
Cautions & Contraindications
Cautions
- Support knees
Avoid this pose if you have:
- Knee injury
Quick Facts
Primary Focus
spineSecondary Focus
hips
Suggested Hold
45 seconds
Tags
kneelingposturealignment
Equipment
yoga mat
