Hero’s Pose


  • Sit in Thunderbolt pose (Vajrasana).
  • Raise the right knee and place the right foot flat on the floor beside the inside of the left knee.
  • Put the right elbow on the right knee and rest the chin on the palm of the right hand.
  • Rest the left palm on the left knee.
  • Close the eyes and relax.
  • Keep the body still and the spine and head straight.
  • Hold for some time then release the pose and relax the knees.
  • Practice for the same duration to the other side.


  • Slow, deep breathing.


  • Keeping the head and spine straight.
  • The sense of balance.
  • The breath flowing in and out of the eyebrow centre.
  • Ajna chakra.


  • Knee problems.


  • Blood flow from the legs is redirected to the abdomen stimulating the digestive system.
  • Helps to remove piles.
  • Strengthens the pelvic muscles.
  • Useful in dilated veins of the testicles and hydrocele in men.
  • Alleviates menstrual disorders, hernia and sciatica.
  • Helps to balance the mind.
  • Increases concentration.
  • Induces physical and mental relaxation.
  • Improves varicose veins and fluid retention in the legs.

Practice note

  • Place a small cushion between the thigh and the calf to release pressure on the knee.
  • A cushion can also be placed under the ankle for more comfort.