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Reclined Hero’s Pose

Angle-Based Images: Reclined Hero’s Pose Video
Angle-Based Images: Reclined Hero’s Pose Video
Angle-Based Images: Reclined Hero’s Pose Video
Angle-Based Images: Reclined Hero’s Pose Video
Angle-Based Images: Reclined Hero’s Pose Video
Reclined Hero’s Pose: Step 1
Step 1 Begin in a kneeling position.
Reclined Hero’s Pose: Step 2
Step 2 Separate your feet so that your sit bones can come to the ground between your heels.
Reclined Hero’s Pose: Step 3
Step 3 Keeping your knees relatively close together, not touching, but not widening, slowly crawl your hands back until your forearms are on the ground.
Reclined Hero’s Pose: Step 4
Step 4 Walk your elbows down until are lying down on the mat. Tuck your tailbone underneath you to mitigate the arch in your back. Breathe here.
Reclined Hero’s Pose: Step 5
Step 5 Reach your arms overhead, take a hold of opposite elbows, and allow them to rest on the ground. Breathe here for at least five deep breaths. Then, come up slowly, using your forearms as you did when you came into the pose.
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Progressions & Variations

Beginner Tips

If Hero's Pose is uncomfortable on your knees, skip this pose

Tips

Avoid this pose if you have any knee, back, or ankle problems.

Benefits

Opens the quadriceps, abdomen, thighs, psoas, knees, and ankles. Strengthens arches. It is said to be beneficial to those suffering from sciatica, high blood pressure, respiratory ailments, headaches, infertility, insomnia, arthritis, digestive ailments, and menstrual pain. Relieves tired legs. Thought to calm the nervous system and is alleged to normalize blood pressure.

Modifications

You can place a blanket underneath your whole body. The full expression of the pose involves reaching your arms over your head and taking a hold of opposite elbows.

Related Exercises

  • Mobility Exercises
  • Core Exercises
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