Begin by sitting in the basic Virasana – The Hero Pose.

Relax, exhale, and put your arms behind you and lower your back towards the floor. Your hands should be facing forward. If your quads are too tight, you may stay in this position for the duration of the pose.

Slowly lower yourself down to the floor by bending your arms until you are able to rest on your elbows. At this point, grab your toes or use your hands to support your pelvis.

If you are able, relax and let the top of your head fall back toward the floor and look behind you.

Stay in this pose for up to a minute or two when you first start to practice it. Eventually you can work yourself up to five minutes in this pose.

To come out of this pose, lift your head, then push up to your elbows, forearms, and then to your hands (facing forward). Finally, flex your abs and pull yourself back into Virasana – The Hero Pose.

Lay on the floor to rest with the legs extended.