Hero Pose

A kneeling seat with the hips settling between the heels, which lengthens the quadriceps and the front of the ankles while the spine stays tall.

How to do it

1. Kneel with the knees together and the feet slightly wider than the hips, tops of the feet flat.
2. Sit the hips back and down between the heels, using a block or cushion if the floor is out of reach.
3. Stack the ribs over the pelvis and rest the hands on the thighs.
4. Hold the seat for the prescribed time, keeping the weight even on both sit bones.
5. Come out by pressing into the hands and straightening one leg at a time.

Tips

• Sit on a block whenever the knees complain; the height is a normal part of the pose.
• Roll a towel under the ankles if the front of them feels strained.
• Keep the feet pointing straight back rather than flaring out to the sides.

Muscles

Primary: Quadriceps

Secondary: Erector spinae, Hip flexors