How to Do the Perfect Hero Pose (Complete Guide)

Perfect Hero Pose Technique

Hero Pose (Virasana) is a kneeling meditation posture that stretches the quadriceps and ankles while promoting inner awareness. ChAIron's AI coaching ensures proper knee alignment and safe progression to prevent injury and maximize benefits.

Step-by-Step Form Guide

Kneeling Setup:Kneel with shins parallel, knees together, feet slightly wider than hips
Foot Position:Point toes straight back, tops of feet flat on floor
Sitting Down:Slowly lower hips between feet, sitting on floor or block
Spine Alignment:Sit tall with crown reaching up, shoulders relaxed
Hand Placement:Rest hands on thighs or in mudra position
Breath Awareness:Breathe deeply, maintaining comfort in knees and ankles

Common Mistakes to Avoid

Forcing hips down when knees or ankles are tight
Allowing feet to splay outward
Sitting on heels instead of between feet
Collapsing spine or slouching forward
Ignoring knee or ankle discomfort

AI Coaching Benefits

Knee positioning and parallel alignment
Foot placement and ankle flexibility
Hip positioning and sitting height
Spinal alignment and posture quality
Comfort assessment and modification suggestions

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