Hero's Pose, Sounding Breath & Yoga Meditation

Asana Practice (Yoga Posture)

Hero's Pose

  • Sit in a kneeling position, thighs on calves, legs are approximately six inches apart. If you are taking special care of your knees, you may sit on a block or place a blanket under your glutes.

  • Face forward with arms resting gently on knees.

  • Close your eyes or gaze at a spot on the floor. Breathe deeply.

  • Rest quietly in Hero’s pose.


  • Promotes a deep sense of peace and serenity.

  • Improves the posture.

  • Provides complete relaxation.

  • Rests the body between postures.

Pranayama Practice (Yoga Breathing)

Sounding Breath

  • Lie in relaxation pose.

  • Exhale completely. Draw your breath in slowly through your nose.

  • As you inhale, slowly fill your abdomen and lungs.

  • Contract your throat slightly and make a soft hissing sound as you exhale, emptying your lungs completely.

  • Let your breath be long and slow.


  • Calms the body and balances the nervous system.

  • Expels stale air from the lungs, purifying the respiratory system.

  • Slows the mind, calms the emotions.

Dhyana Practice (Meditation)

Yoga Meditation

  • Sit comfortably with your eyes closed.

  • Exhale and inhale deeply a few times.

  • Breath naturally while you focus on the following idea:

Yoga is a deep well into which we can tap, drawing forth

whatever we need to bring ourselves into wholeness and balance.

  • Ask yourself what will bring wholeness and balance to your life.

  • Wait for an image or an idea to arise.

  • Be still with that vision or thought for a while.

  • Breathe.


  • Slows the mind.

  • Reduces blood pressure and heart rate.

  • Calms the entire being.

  • Promotes peace and serenity.

  • Brings you back to the present.

Mantra (Positive Affirmation)

When you are feeling stressed out any time during the day, try repeating a mantra, or positive affirmation. Repeating a mantra will allow you to feel peaceful and obtain a calm mind.

  • Sit comfortably

  • Close your eyes

  • Focus on the breath

  • Repeat the following mantra:

My body is rested. My mind is calm.

My heart is at peace. My spirit soars.

  • Continue to focus on the breath while repeating your mantra for several minutes.

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