Hero Pose

Instructions

1. 1Kneel on the floor with your knees together and your feet slightly wider than hip-width apart.
2. 2Slowly lower your sit bones between your heels, keeping the tops of your feet flat on the floor.
3. 3If your sit bones do not reach the floor, place a folded blanket or block beneath them for support.
4. 4Rest your hands on your thighs, palms facing down, and lengthen through your spine.
5. 5Draw your shoulder blades gently back and down, lifting the crown of your head toward the ceiling.
6. 6Breathe steadily for 5 to 10 breaths, maintaining length in the spine without forcing the knees.

Contraindications & precautions

• ⚠Knee injury or chronic knee pain — avoid this pose or use a folded blanket under the sit bones to reduce joint compression.
• ⚠Ankle or foot injury — place a rolled blanket under the ankles to relieve pressure and prevent strain.
• ⚠Recent hip surgery — consult your healthcare provider before attempting this posture, as deep knee flexion may stress the joint.