Hero Pose

Benefits of the hatha yoga Hero Pose...

• opens, clears and balances 1st - Muladhara,
  2nd - Svadhisthana, 3rd - Manipura, 4th - Anahata Chakras

• strengthens hips and legs

• tones abdominal organs

• develops the ability to remain calm under pressure

1. Start by standing with your legs apart and rotate your right leg and foot out 90 degrees

2. lift and rotate the left heel 45 degrees. The left heel should be in alignment with the right arch of the foot

3. spread the toes out of both feet, then engage and tighten the thigh muscles

4. rotate your trunk and pelvis so that you are looking over your right leg

5. bring the arms up horizontal to the floor at shoulder height

6. relax the shoulders, move the shoulder blades toward the pelvis, and spread the fingers creating a line of energy along the underside of the arms

7. rotate the arms so that the palms are facing upward, then rotate the lower arms and hands, palms toward the floor

8. when ready, bend your right leg at the knee and position it over your ankle

9. tighten and activate the back leg, pushing the heel into the ground

10. open up the pelvis and hips, keeping the spine straight

11. keep the sacrum scooped in and draw the abdomen in, naval toward the spine

12. open up the chest, turn the head, and gaze over the front hand and fingers

13. hold the Warrior or Hero pose, Virabhadrasana for as long as you desire, breathing in and out deeply

14. when completed, straighten your leg, allow your arms to fall by your side

15. turn, repeat the steps for the other side.

16. There are several variations to Warrior or Hero pose. Here is the more common one, and a great one for beginning yoga students.

17. Instead of having your arms horizontal to the floor, position them over your head

18. allow the chest to open as you breathe deeply into this stabilization pose.

Chakra Chart
All-in-one printable yoga Chakra Chart showing you location, mantras, color, symbols, emotions, element, deity and hatha yoga poses for each chakra.

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