A.

Warming the Body

Hero's pose is most beneficial after a workout, when the body is still warm and supple. It is recommended that you complete at least 5-10 rounds of sun salutations to warm the body before you prepare to go deeper.
 
B.
Reclined Hero’s Pose

From a seated position on the heels, walk the feet out so that the bottom can rest on the floor with the heels next to the hips. Slowly and carefully walk the hands behind you, lowering the back towards the floor. First lowering to the elbows, then to the head, and then onto the spine. Try to rest the hands and arms above the head, along side the body, or on the belly. If possible try not to allow the knees to go wider apart than your hips. Try to stay in this pose for 30 seconds to 1 minute for your first attempt. To come out of the pose safely, press your forearms against the floor and come onto your hands, then press down using the arms to lift the head up and torso back off the floor. Then slowly begin to walk the hands back up and come back to a seated position. Attempt this pose 2-3 times, taking your time to go deeper. Use belly breathing to go deeper and open a new layer of release in the body.  
 
**If you need additional support please place a pillow or bolster under back or head for support.
**This pose is not recommended if you have recent or chronic knee injury, pain, or inflammation.
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