Kneel on mat or blanket. Separate feet, place hands on floor for support, lower buttocks carefully between heels, and sit on pillow or folded blanket.
Adjust height under buttocks for comfort. Stretch feet straight back and pad ankles if tops of feet are not comfortable. Stretch should be felt in thighs, not knees.
Squeeze knees toward each other, press down on floor with fingertips, and stretch spine upward. Rest palms on knees and lift and expand chest with each breath.
Widen knees, sit on heels, bend forward, and rest head on floor with arms to sides. Release and extend legs.
Hero’s pose relieves leg fatigue, stretches front thighs and insteps, and may prevent varicose veins.
