Hero Pose with Prayer Hands
Vajrasana
About This Pose
Hero Pose with Prayer Hands brings a meditative quality to the traditional Vajrasana by adding the Anjali Mudra hand position at heart center. This variation enhances the contemplative nature of the pose while encouraging proper shoulder and chest alignment. The prayer hands create a sense of centeredness and devotion, making this pose ideal for beginning or ending a practice. This combination supports both physical alignment and mental focus, creating a balanced state of alertness and calm.
Step-by-Step Instructions
- 1
Sit comfortably in Hero Pose
- 2
Bring palms together at heart center
- 3
Press hands firmly but gently together
- 4
Draw shoulders back and down
- 5
Lift through the crown of head
- 6
Soften gaze or close eyes for meditation
Alignment Cues
- Spine upright
- Shoulders relaxed
Benefits
- Centers the mind and heart
- Improves shoulder alignment
- Enhances meditative focus
- Builds postural awareness
- Creates sense of devotion
- Balances alertness and calm
Modifications
- Use cushion
Variations
- Prayer kneeling pose
Cautions & Contraindications
Cautions
- Avoid knee discomfort
Avoid this pose if you have:
- Knee injuries
Quick Facts
Primary Focus
full bodySecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
