If this puts any strain on your knees, ankles, or feet, experiment with placing a bolster, block, or blanket beneath you. If this is comfortable, you can proceed in setting up Reclined Hero’s Pose. You can spread your calves apart as you start to sit down for more room. You will want to avoid twisting your ankles and feet to the side. Start by kneeling with your legs hip-width apart and feet pointing straight behind you. You may also want to isolate the stretch to one leg at a time. The more you practice this pose, you can simply place your bolster as support(without the blocks) to recline on.
You will want to start in a more inclined version until your body has adjusted to back bends and the quad stretch.
To set up this pose, you will want to have a combination of blocks, bolsters, and blankets. You will want to be more inclined in setting up. You can enjoy this pose if you are pregnant. You will want to avoid this pose if you have any back, shoulder, or knee injuries, suffer from migraines, insomnia, or had a recent chest or abdomen surgery. You will feel more of a stretch in this pose, which can be uncomfortable, so find the variation that you can hold for a period of time.Īdvise your doctor before beginning any type of yoga practice. It may also relieve pressure in the head that has been caused by sinus congestion. As a back bend, this pose will also open up the front upper chest to aid in creating space for the lungs to expand, can relieve indigestion and nausea by lifting the diaphragm, and may reduce fatigue in the legs. Reclined Hero’s Pose is a back bend that will provide a generous stretch in the quadriceps, knees, and ankles.
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