This is a demonstration of hero and hero reclined. Now with hero reclined there is a lot of flexibility required in the quadriceps so do what feels comfortable. Offer modifications. So I'm actually in hero right now. I'm just resting upon my feet, knees bent, resting upon my shins. For some people your feet start to hurt and even the gluts start to hurt a bit so what you an do is you can take a blanket and rest that blanket right underneath in between the back of your thighs and your lower legs. Much more comfortable. So hero, this is also a possibility to do hero while we are doing any of the warm ups for instance, barrel breath if you don't want to sit with your legs crossed. Hero reclined you may need to separate the feet a little further, separate the legs a little bit further. Keep the back nice and straight and move it slowly to see where your edge is. So I might just put my hands down first and that feels good. Four arms, that feels good. Now this might be enough and for most it is. Breath here, draw the shoulder blades back a bit and keep the head and the chin aligned over the torso or rest it back, lift the chest, breathe, feel the stretch into the quadriceps. If you start feeling any sharp pains in the lower back use your elbows to prop yourself back up. Use your hands for support to safely lift yourself back up, bring those knees back together into resting hero and breathe.