Hero Pose
Vajrasana
About This Pose
Hero Pose (Vajrasana) is a classic kneeling posture that stretches the thighs, knees, and ankles while promoting excellent spinal alignment. This meditative pose calms the mind and is traditionally used for breathing exercises and meditation. The upright position encourages natural spinal curves and builds postural awareness. Regular practice improves flexibility in the lower body joints and can aid digestion when practiced after meals. Hero Pose is fundamental for developing the flexibility needed for more advanced seated postures.
Step-by-Step Instructions
- 1
Kneel on the floor with knees together
- 2
Separate feet slightly wider than hips
- 3
Lower hips to sit between the heels
- 4
Rest hands on thighs with palms down
- 5
Lengthen spine and lift through crown
- 6
Relax shoulders away from ears
Alignment Cues
- Neutral spine
- Relax shoulders
Benefits
- Stretches thighs and ankles deeply
- Improves posture and spinal alignment
- Calms the mind for meditation
- Aids digestion after meals
- Builds flexibility in knees
- Strengthens arches of feet
Modifications
- Use block between heels
Variations
- Meditative kneeling
Cautions & Contraindications
Cautions
- Avoid pressure on knees
Avoid this pose if you have:
- Knee injuries
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
60 seconds
Tags
Equipment
