Note that this intermediate pose should only be practiced if you can comfortably sit in Hero Pose (with your buttocks on the floor between your feet).
- Sit in Hero Pose. Exhale and lower your back torso toward the floor. Lean onto your hands, forearms, and elbows. Once on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks, then finish reclining (either on the ground or a supportive bolster).
- Lay your arms and hands on the floor, angled 45 degrees from the sides of your torso, palms up.
- Sink your thighs into your hip sockets, supporting your knees on a folded blanket if you need to. Allow a bit of space between your knees, keeping thighs parallel to each other.
- Stay in the pose for 30 seconds to one minute to start, gradually extending to up to five minutes. To emerge from the pose, press your forearms against the floor and come up onto your hands.
Benefits: Reclining poses open and elongate the abdominal region. This is also a great pose to help relieve the symptoms of menstrual pain.
Source: Flickr User Three Minute Egg