Hero Pose Forward Fold
Vajrasana
About This Pose
Hero Pose Forward Fold combines the lower body stretch of Vajrasana with a gentle forward bend that releases the spine and calms the nervous system. This restorative variation creates a sense of introspection and surrender while deeply stretching the thighs and spine. The forward fold position allows gravity to assist in releasing tension, making it an excellent pose for stress relief and relaxation. This gentle variation is perfect for cooling down after an active practice or as part of a restorative sequence.
Step-by-Step Instructions
- 1
Begin seated in Hero Pose
- 2
Inhale and lengthen the spine
- 3
Exhale and fold forward from the hips
- 4
Rest forehead on the floor or a block
- 5
Extend arms forward or alongside body
- 6
Breathe deeply and allow body to release
Alignment Cues
- Hips heavy
- Spine relaxed
Benefits
- Deeply relaxes the nervous system
- Releases tension in spine and back
- Stretches thighs and ankles
- Calms the mind and reduces stress
- Promotes introspection and surrender
- Aids in recovery and restoration
Modifications
- Support torso with bolster
Variations
- Resting forward fold
Cautions & Contraindications
Cautions
- Move slowly
Avoid this pose if you have:
- Severe knee pain
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
