HERO POSE
Suggested Duration
3-5 minutes
Bene ts
This pose provides a stretch for the tops of the feet, ankles, and thighs
and a positive compression for the sacrum, which promotes a healthy
lower back. It also maintains the health of the knees as long as you ease
into it with caution.
Risks and Contraindications
Modify the pose if you have a stiff or sensitive back, or choose saddle
pose instead (page 115). If you have stiff ankles or lower-back pain, do
not recline.
Alignment Points- Begin on all fours and crawl the hands back to the knees.
- Bring the knees together and spread the feet wider than the knees.
- Sit back between the ankles and rest the hands comfortably on top
of the thighs. - If you feel comfortable enough to do so, recline onto the forearms
or all the way onto the oor. If reclining, the knees should remain in
contact with the ground. - The arms can rest by the sides, or the hands can rest on the ribs, or
the elbows can be bent at 90 degrees and the palms facing the sky
as in the cactus position.
116