Forward Hero Pose

1. Stack two or more folded blankets and place them in front of you. Sit on your heels and place your knees about shoulder width apart. Bring the blankets in between the thighs. Keeping the sit bones down on your heels (or close to the heels), bend forward from the waist and bring the abdomen and chest onto the pile of blankets. The idea is to feel held up by the blankets. If there is any strain to reach the blankets then come up and grab another blanket or two, then move forward again.

2. Arms should be resting comfortably on the floor and relaxed. Stay here for about 3 minutes (or longer if you are very relaxed and comfortable).

* Note: If shoulders feel tight, or arms are uncomfortable, place some pillows, or blocks under your hands and forearms. If the feet cramp, place a blanket under your ankles and let your toes dangle off the edge. If your knees or hips ache you can also sit on a pile of blocks or pillows. If it is uncomfortable to turn the head to the side, fold the top blanket over and place the forehead on a block.

Benefits: Strengthens parasympathetic nervous system, increased relaxation, improved mental clarity, improves quality of sleep, reduces stress, aids in reducing anxiety, and strengthens the arches of the feet.

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