Hero's pose

By Skila Ramirez, Author of YogaFit Restorative

Set Up:

Placing a single block at desired height under far end of bolster to give a slight incline of support to the spine. Sitting with knees bent at low end of the bolster, sacrum and hips against the end of the bolster that is resting on the floor, begin to lye back. Allow head to rest on bolster in alignment with neck and rest of spine as well.

Options:

Sit on a blanket or block at desired height to keep pressure off knees. Positioning of arms and hands can vary depending on personal comfort. The variation pictured here with hands on heels is traditional. Arms can open wide, like a chest expansion, with support from elbow to hand if elbows are not comfortably resting on floor.

Chakra: Stimulates 4th Chakra (heart energy), Can be balacing for 1st Chakra (root energy) since hips are low and open.

Dosha: Can begin to gradually calm Vata. Balancing for Kapha.

Mantra: My heart is open and a perfect current of love flows through me brining me infinite joy!

Breathing (Pranayama): 3-Part Breath. Breathing down into the belly, then allow the breath to rise up in the center of the chest. Exhale is completely passive.

Visual (Creative Visualization): Let's see ourselves floating through the sky, light as a feather. We can approach a rainbow in this sky, and moving through the rainbow, we stop for a moment to bathe in each ray of light-red, orange, yellow, green, indigo, violet...... Noticing the space in which we experience the most comfort and the most joy.