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Hero Pose
The Hero is basically a variation on a lunge. Remember, names and styles may vary with different schools.
To begin, step back with your right foot, stop and check the placement of your body. The front knee is at a right angle, lined up vertically above the ankle, horizontally level with the hips. The back foot is squared, weight on the ball of the foot, even between the big and little toes, heel pressing completely back in opposition to the front knee, which is pressing forward. The back leg is fully extended. This stretches the hamstrings and calves. It also creates more stability. This is called a bandha or a lock. It means that all the leg muscles are active and working together equally in opposite directions for greater support and ease.
Keeping the hips low, bring the hands together in front of the chest. Focus straight ahead and maintain slow ujjayi breathing. When you feel focused and balanced, bring the arms up toward the sky, lining them up with the neck and ears. As you feel ready, continue to open up in a back bend. Do not drop your head beyond your arms. Focus upward. As the hips press evenly downward, engage mulha bandha by drawing upward through the spinal column, engaging all the muscles along the way.
Feel your body expanding evenly in every direction from your center. Forward through the front knee, back through the back heel, down through the hips and tailbone, up through the spine, head and arms. After holding the pose and breathing slowly for 30 seconds to one minute, bring the hands down to the floor. Continue with Sun Salutation. When the right foot returns to the front, repeat the steps on that side.
This pose is a great strengthener and stretch for the legs and buttocks. It teaches us to work from the core and expand and balance. We learn to focus, breathe and relax while maintaining the concentration to take on this challenge. With time and practice we get much better and our overall yoga practice continues to grow and evolve as we do. Be patient. Enjoy the process. And become your own hero.
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