Mobility · Yoga
Hero Pose
Hero Pose is an upright kneeling posture with your hips resting between your feet. It stretches the fronts of your thighs and ankles while practicing a steady seated position.
- Intermediate
- Low injury risk
- No rest timer
How to do it
- Kneel on your mat with your knees pointing forward.
- Separate your feet slightly wider than your hips, with your toes pointing straight back.
- Lower your hips onto a block or folded blanket between your feet.
- Rest your hands on your thighs.
- Hold the position with your torso upright over your pelvis.
- Lean forward onto your hands.
- Lift your hips to return to kneeling.
Form cues
- Let your shoulders soften.
- Breathe slowly and evenly.
- Keep your weight even on both sides.
Common mistakes
- Forcing your seat too lowRaise your support until you feel a gentle stretch without pressure inside your knees.
- Squeezing your knees togetherAllow a comfortable gap between your knees rather than forcing them to touch.
- Arching your lower backDraw your lower ribs back over your pelvis instead of lifting your chest higher.
Safety
Deep knee bending can irritate your knees if you force the position beyond your available mobility. Your body weight can also create uncomfortable pressure across the tops of your feet and ankles.
- Enter and leave the pose slowly, using your hands to control your weight.
- Place a folded blanket beneath your ankles if contact with the floor is uncomfortable.
- End the hold if you feel sharp pain, tingling, or numbness.
If you have a current knee or ankle injury or recent surgery, ask a physiotherapist or doctor before trying this pose.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Block (optional)
- Yoga Mat
Sets and reps
- Sets
- 1–2
- Target
- 15–30 seconds
- Rest
- No rest timer
Start with short holds rather than trying to reach the floor.