The one leg reclined hero pose (also known as eka pada rajakapotasana) is an advanced yoga asana that is both strengthening and calming. It is a great pose to practice if you’re looking to open up your hips, build strength in your core, and lengthen your spine.
To begin, start in a tabletop position and then step your right foot forward, placing it between your hands. From here, slowly begin to lower your hips down, bringing your right foot up to your right thigh. Keep your left leg extended behind you, pressing your foot into the floor.
Next, place your hands on your right thigh and press your elbows into the ground. Draw your shoulder blades together, and draw your chest forward. You should feel a wonderful stretch in your hips as your back body lengthens.
From here, try to lengthen your spine further by drawing your chest forward and extending your arms straight out in front of you. Gently rest your head on the floor and continue to breathe deeply. Hold this pose for 30-45 seconds and then switch sides.
The one leg reclined hero pose is a great way to open up your hips, build strength in your core, and lengthen your spine. It can be a challenging pose, so take it slow and be mindful of your body. With regular practice, you will soon be able to master this pose and reap the benefits of its calming and invigorating effects.