Reclining Hero

Start seated in Hero Pose (Virasana), sitting between your feet (use block if needed), knees together or slightly apart.

Place hands on floor behind you, fingers pointing towards feet.

Begin to lean back, supporting weight on hands, then forearms.

If comfortable, continue lowering torso towards floor. Option to rest on elbows, a bolster, or eventually lay flat on back.

Arms can rest alongside body, overhead, or hands on belly.

Feel deep stretch in quads/hip flexors. Avoid knee pain. Keep core slightly engaged to protect lower back.

Hold, breathe. Exit: Press into forearms/hands, engage core, slowly lift torso back to seated Virasana.

Recline onto stacked blankets or one or more bolsters placed lengthwise behind you.

Practice reclining one leg at a time (Ardha Supta Virasana), keeping other leg straight or bent with foot flat.

Keep hands on floor beside hips for support if not reclining fully.

Place a rolled towel or thin blanket under ankles if sensitive.

Use strap around thighs to keep knees from splaying excessively.