Sanskrit
English
Yoga Pose Type
Health Benefits
The Downward-Facing Hero Pose stretches the entire back and shoulders and activates the spine. This pose also helps to open the pelvis. When you feel heavy in the stomach after overeating, this pose can lighten it. It also has a calming effect and helps to calm the mind when you feel stressed.
Psychological Benefits
What I Like About This Pose
I often do this pose when I have a stiff back and shoulders from working at my desk.
Downward-Facing Hero Pose Step-By-Step
Breathing
Inhale: when raising the arms.
Exhale: as you fold your upper body forward.
Tip’s For Beginners
It is very important in this pose to rotate the upper arms outwards and pull the shoulders (shoulder blades) backwards. And be sure to press the hips downwards as well. If this procedure is not followed, the back will not be fully stretched and the effect of the pose will be halved.
Then straighten your back. Slightly open the knees and position yourself so that the thumbs of the feet are attached to each other and the buttocks touch the floor.
Interlace your fingers, turn your palms outwards and stretch your arms towards the ceiling while inhaling.
Shoulders: pull downwards.
Chin: chin pulled back.
Uncross your fingers, exhale and place both arms on the floor.
Hands: walk fingers forward, open hands and place palms on the mat.
Arms: stretch as far as you can. Rotate the upper arm from the inside to the outside.
Shoulders: pull back.
Buttocks: press the buttocks downwards while also pressing the tailbone downwards.
Hold the pose for 30 seconds to 1 minute.
Contraindications
Avoid this pose if you have following issues.