Reclined Hero Pose

Instructions

1. 1Begin in Vajrasana (Thunderbolt Pose) with your hips resting on your heels.
2. 2Place your hands behind you on the mat, lean back, and lower onto your forearms one at a time.
3. 3Continue lowering your back toward the floor, using your hands to control the descent.
4. 4Once your back is fully on the mat, extend your arms alongside your body or overhead, palms facing up.
5. 5Allow your knees to remain together and your thighs to press toward the floor as you breathe deeply.
6. 6To come out, press into your forearms and use your core to sit up slowly, avoiding any sudden movement.

Contraindications & precautions

• ⚠Knee injury or ligament damage — do not attempt this pose as it places significant strain on the knee joint.
• ⚠Lower back pain or lumbar disc issues — the deep hip flexor stretch can aggravate lumbar compression; practice with a bolster under the spine.
• ⚠Ankle or foot conditions — the extreme plantar flexion required may cause pain; use a rolled blanket under the ankles or avoid the pose.