Forward Fold in Hero Pose

Instructions

1. 1Begin in Virasana (Hero Pose) with the shins on the floor, tops of the feet flat, and sitting bones resting between the heels.
2. 2Place the hands on the floor in front of the knees, fingers pointing forward.
3. 3On an exhale, hinge forward from the hips, walking the hands away from the body.
4. 4Lower the chest and forehead toward the floor, keeping the buttocks in contact with the mat if possible.
5. 5Extend the arms fully forward with the palms flat on the ground, or stack the hands and rest the forehead on them.
6. 6Stay for five to ten breaths, allowing the lower back and sacrum to release with each exhale.
7. 7To come out, press into the hands, walk them back, and rise slowly to upright Virasana.

Contraindications & precautions

• ⚠Knee pain or injury — sit on a folded blanket between the calves and thighs to reduce knee flexion, and do not fold forward if any sharp pain arises.
• ⚠Ankle stiffness or injury — place a rolled blanket under the ankles to ease pressure on the joint before attempting the forward fold.
• ⚠Lumbar herniation or acute lower back pain — keep the torso more upright and use the hands on blocks to limit the depth of the fold.