Reclined Hero

How to

1. Begin in a kneeling position with knees together and feet slightly wider than hip-width apart, tops of the feet flat on the floor.
2. Slowly lower your hips to sit between your feet, ensuring the spine remains erect and the buttocks are on the floor. If this is uncomfortable, place a block or blanket under the hips for support.
3. Use your hands to support your upper body as you begin to lean back, bringing one elbow and then the other to the floor behind you.
4. Once your elbows are on the ground, slowly lower your back fully to rest on the floor, keeping your knees and thighs parallel and firmly on the ground.
5. Extend your arms alongside your body, palms facing up, or extend them overhead if that feels comfortable. Relax the shoulders away from the ears.
6. Maintain a soft gaze upwards, or close your eyes, focusing on deep, even breaths to expand the chest and abdomen.
7. To exit, place hands by your sides, engage your core, and carefully bring your torso upright by pressing into your elbows and hands, coming back to the initial kneeling position.

Benefits

• Stretches and increases flexibility in the quadriceps, hip flexors, and ankles.
• Improves digestion by stimulating the abdominal organs.
• Opens the chest and improves lung capacity, aiding in deep breathing.
• Provides a gentle opening and flexibility to the lower back.
• Calms the mind and reduces stress by promoting relaxation and mindfulness.