Half-Reclining Hero

Half-Reclining Hero is an advanced quad stretch that stretches the feet, ankles, knees and hip flexors, and can help ease lower back pain.
  • Intermediate
  • Stretches the feet, ankles, knees, quads, hip flexors, abs, chest, shoulders and triceps.
  • Improves posture.
  • Relaxes the body and calms the mind.
  • Can help to alleviate lower back pain.
  • From kneeling, bring your right foot flat to the mat and drop down inside your left foot. Walk your front foot out to the right as far as you need to so that both sitting bones are flat on the mat.
  • Check that your left foot and toes point straight back and that your bent knee points straight ahead.
  • Place your hands behind you, palms down, fingertips facing forwards.
  • Lean back until you feel the stretch in your left quad.
  • You can come down onto your elbows or lower all the way down to the mat, bring your arms up overhead and hold onto opposite elbows.
  • Stay in the pose for 5 -10 deep breaths, in and out through your nose.
  • To come out of the pose, release your arms, bring your hands to the mat and carefully press yourself back up for the other side.
  • This is an intense pose, so please make sure your ankles, knees and hips are warmed up before you drop into it.

Modified Half Reclining Hero

  • If you have tight quads, you can support yourself on your hands or your elbows.
  • You can put a cushion under your right hip (when the left knee is bent) to level your hips.
  • If you feel compression at your lower back, lie back on a pillow, positioned lengthwise along your spine. You can also try this version with both knees bent to see if that is more comfortable and gives you a better hip flexor stretch.
  • If your quads are super tight, you might want to practice Hero pose on a block before taking on the reclined version.
  • Avoid this pose if you have a foot, knee, back or shoulder injury.

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