Скачать или смотреть Improving Supta Virasana *most important basic pose* stretch the quads! Part 2

Here is a strong way to practice Supta Virasana or reclining hero's pose. Most important things to take into consideration here are: #1 absolutely no pain in the knee, #2 please tuck the pelvis, so that you are not arching the lower back... arching the lower back would be cheating 😬 or compensating the lack of length on the top end of the quad, or quads in general by arching. This extra length in the quads is what we are targeting here, so by arching the back and untucking you miss out on the key benefit. #3 dont push the knee down, lengthen the quads horizontally and the leg will release down.
this extra length at the head of the femur will help improve #backbends !! and as a side effect great for the #ankles, knees and #feet ! in this Version feel free to lay on a bolster make sure the bolster only supports the ribcage and head not the lower back... I'll post another video soon to show this.