- Stretches the feet, ankles, knees and quads.
- Internally rotates the hips.
- Improves posture.
Come to kneeling on your mat.
Drop down in between your feet with your toes pointing straight back, heels tucked close to your outer hips. Sit up tall.
If you can’t sit comfortably in between your feet, you can sit on a block with your toes pointing straight back. This is also a good option if you suffer from knee pain.
Hold the pose for 3-5 breaths, in and out through your nose.
BEGINNER MODIFICATION: Thunderbolt
- You can modify the pose by sitting on your feet, toes point straight back.
- Avoid Hero pose if you have a foot, ankle or knee injury.