How to Do the Hero Pose

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The Hero Pose looks simple enough—and is a common position for seated meditation—but don't be fooled: The stretch it requires of your knees is, well, nothing short of heroic.

Step 1: Rest butt on heels
Sit back so your butt rests on your heels, then rise upright for a moment. If this feels comfortable you can proceed further; if not, stop and try the Thunderbolt Pose instead.

Step 2: Separate feet
Lift back up off your heels and separate your feet wide enough for you to sit between them, and point your toes so the backs of your feet are flat against the mat.

Step 3: Lower yourself
Slowly lower back down to the ground.

Tip
If you reach a point where your knees feel uncomfortable, stop there and place a folded blanket, cushion, or block under your butt.

Step 4: Place hands on knees
Place your hands on your knees or thighs to help you expand your chest and sit upright.

Step 5: Rotate thighs inward
Rotate your thighs inward to deepen the stretch.

Step 6: Hold pose
Hold the pose for as many breaths as you are comfortable.

Step 7: Release pose
Release the pose by raising your hips. Or lie flat on your stomach like you're flying to continue the hero theme.

Tip
If you held the pose for an extended period of time, follow it with a Downward Facing Dog Pose to help release your knees.

Did You Know?
In Hinduism, a "hero" is the human incarnation of a Deity; the god Vishnu is said to have had 9 heroes so far, the ninth being Buddha.