RECLINING HERO POSE
Areas trained: STOMACH, HIPS, QUADS Technique Begin kneeling on the floor with your knees together and feet slightly wider than your hips, tops of the feet flat on the floor. Exhaling, sit down between your feet. If your hips do not naturally come to the floor, sit on a block or a bolster. Once you feel comfortable, place your hands on the floor behind you. Lean your weight into your hands, then lower your elbows and forearms to the floor (if you are sitting on the block, keep upright). If you are confident and comfortable, continue to lower yourself all the way to the floor. Allow your thigh bones to release deep into your hip sockets. If leaning back is a challenge stay in the upright seated position or use a bolster or pillow to aid the back body in finding a place to land. Rest your arms at your sides. Tuck your chin slightly toward your chest, and softly gaze down the centre line of your body. Hold the pose for up to two minutes. As you gain flexibility, you can stay here for five to 10 minutes. To release the pose, press your weight into your forearms. Slowly come onto your hands, and gently press yourself back to the start.