Hero’s Meditation / ShoelaceSave PDF
Dhyana Veerasana
DHYAH-nah VEER-AH-sah-nah
Stretches hips and outer thighs
Tones reproductive organs
Calms mind
How to perform Hero’s Meditation / Shoelace
- Begin on all fours. Cross your left knee behind your right.
- Sit back between your heels with an exhale. Stack your knees and point your feet behind you. Rest your hands on your knees. Close your eyes.
- Hold the pose and take slow, deep breaths.
- Lean back and carefully release your legs with an inhale. Change sides.
Alignment cues
- Knees stacked
- Feet point back
- Buttocks on floor
- Spine tall
- Shoulders relaxed
Modification: Place a folded blanket under your hips.
Avoid this pose if you have sciatica or knee injury.
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
More yoga poses to discover
Thunderbolt / Kneeling / Diamond · Vajrasana
Lotus · Padmasana
Half Monkey / Half Split · Ardha Hanumanasana
Hero’s Meditation / Shoelace (Dhyana Veerasana in Sanskrit) is a beginner yoga pose that belongs to the hip openers and meditation and seated categories. This asana targets glutes & hip flexors, and also involves knees and spine muscles. Hero’s meditation / shoelace tones reproductive organs; stretches hips and outer thighs and also calms mind. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
