Reclining Hero Pose
Benefit: A deep knee bend, this pose opens the quad muscles,
releasing tension in the legs, hips and abdomen.
1. Begin this pose with a blanket roll. Stand on your knees aligned
hip-width apart, and your feet/shins aligned outer hip width apart to
keep undue pressure off the knees.
2. Place the blanket roll behind you lengthwise on the mat (this will
support your spine as you lay back). Spread your toes and engage
your legs, press the tops of the thighs back as you sit on the blanket.
3. Take 3 to 5 breaths.
4. Keeping the legs active and the thighs rooted down toward the
floor, walk your hands behind you to balance on your forearms. The
stretch will increase to your quads, but as it may also put pressure
on your lower back. It’s important here to begin to lengthen/scoop
your tailbone toward your knees.
5. If you can lay all the way back, move the blanket out from
underneath your pelvis to support your spine. Keep the feet and
legs active as you take 3 to 5 breaths anywhere along the way
to fully reclined.