Reclining Hero
Supta VirasanaHero Pose reclined back onto the elbows or the floor, deepening the stretch across the quads and hip flexors. An intense front-thigh opener that demands support.
- 01Begin in Hero Pose with the hips fully settled, using a block if needed.
- 02Walk the hands back and lower onto the forearms.
- 03If the lower back stays long, recline further onto a bolster or the floor.
- 04Keep the knees drawing toward each other as you settle back.
- 05Reach the arms overhead or rest them by the sides and breathe into the thighs.
- 01Only recline as far as the lower back stays long.
- 02Knees stay together throughout.
- 03Support the back on a bolster if the floor is too much.
- 01Letting the lower back arch off the support — stop where the spine can stay long, on props.
- 02Allowing the knees to lift and separate — keep them grounded and drawing in.
- 03Forcing all the way to the floor before the quads are ready — build up over time.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.