How to Do a Reclining Hero Pose

Reclining hero pose is an intermediate variation of hero pose or virasana. Reclining hero is a calming pose that strengthens the abs, thighs and knees. It can be used to improve digestion and increase metabolism and is a helpful home remedy for menstrual cramps. Hero pose should be performed towards the end of your yoga practice and is generally done between seated forward bends and inversions.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Comfortable clothing

1. Kneel on your mat. Your feet should be slightly wider than your hips with the tops of the feet pressing into the top of the mat.

2. Bring your buttocks towards the floor and rotate the flesh of your thighs outwards.

3. Bring your buttocks to the floor between your feet. You should feel the stretch in your thighs and knees.

4. Exhale and lower yourself back to the floor. Use your arms to help you bring your back to your mat. You can lay here with your arms grazing your ankles or extended out above your head.

5. Stay in the pose for 1 to 3 minutes.

6. Press your forearms into the floor and push up through your hands to return to a seated position.

Tips & Warnings

• Do not attempt this pose if you cannot bring your buttocks to the mat in the seated variation.

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