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
ChAIron's computer vision analyzes your Hero Pose alignment in real-time, providing instant feedback on:
- 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