When performing the front thigh lunges on one knee, keep the pelvis level and the tailbone tucked under to prevent overstretching the lower abdominal muscles and compressing the lower back.
These poses intensely stretch the knees. If the knees are stiff or painful in the hero’s pose, sufficiently elevate the buttocks with folded blankets. If the tops of the feet are painful, place rolled towels under the ankles for comfort. Move in and out of the poses slowly to prevent straining the knees.
After performing the reclining hero’s pose, widen the knees, bend forward, and rest the forehead on the mat. This position lengthens lower back muscles. Then sit and completely extend the legs.