Lay back and stretch out those legs in our Pose of Week, Supine Hero! This pose offers a great ankle and quad stretch, although it is not for everyone. Some people experience knee pain in this pose and if that’s the case, then take a look at the modifications below!


Stretches the quads, thighs, psoas, abdomen, knees and ankles. Strengths the arches and relieves tired legs. 

How to:

  1. Set up either a pillow or bolster and place an additional pillow or bolster on top for your head to eventually lay back onto.
  2. Place the bolsters/pillows behind you.
  3. Come into a table top position to begin.
  4. Step your knees hip distance apart, or side by side, whichever is most comfortable.
  5. Align your ankles so they are parallel and directly behind the knees.
  6. Sit back in between the heels and on the soles of your feet.
  7. If there is no discomfort in the knee, begin to lean back as you walk your hands back to lower.
  8. Either lower down onto your forearms or lay all the way back on your pillow or bolster.
  9. Reach your hip bones up towards the rib cage.
  10. Relax the legs and the shoulders.
  11. Take some long breaths and relax!
  12. When you’re ready to come out, press into your arms and palms to help yourself lift straight up.
  13. Extend the legs long and shake them out to release.

Modify it:

There are many options to modify reclined heroes pose. First, you can increase the height of the pillows to lay back on to, decreasing how deep you go into the stretch. Next, you can place a block or pillow between the legs and under the tailbone for support. You can also do this pose with one leg at a time for more control, or finally you can have your heels directly underneath the legs to prevent any twisting in your knee.