hero pose

Backbends can be really challenging for some people, so getting a little help from a partner can make a world of difference. This partner yoga pose called Cobra Hero will open one person's spine, chest, and shoudlers, and the other person will get a nice quad and shin stretch.

If you want to know how to do this pose with a partner then read more

The days around the 4th of July are usually all about fireworks and BBQs. Some of you are lucky enough to get some time off, so in between hanging out with your friends and family, try to get a few calm moments to yourself. This yoga pose always instills a sense of relaxation throughout my body and is a great stretch for your quads.

Sanskrit Name: Virasana or Supta Virasana English Translation: Hero Pose or Sleeping Hero Pose Also Called: Seated Hero or Reclined Hero

• Place both knees on the floor and sit on your heels. If this is difficult, place a block between your feet and sit on it. If this is easy, don't use a block and sit in between your heels.
• Try to work on bringing your toes close to your body (touch the arches around the curve of your little bum). Then work on drawing your knees together - if doing this hurts your knees, keep some space between them.
• You want to feel a stretch in the front of your thighs, so if you are not feeling that, lean your torso back and place your elbows on the ground behind you. Stay here or lie all the way down onto your back, bringing your hands to your feet.
• Whether you are seated or reclined, you can meditate or relax in this pose and hang out like this for a while. When you are ready to come out of it, just be sure to gently and slowly come back up to seated and straighten your legs so you don't injure your knees.