The hero deeply opens hips and knee joints and stimulates digestion, elimination and the reproductive system.

From the table position, cross the right leg in front of the left, and walk both ankles out to the side walls.

Slowly walk the hands to the tops of the feet or ankles.

 Slowly lower the hips down to the floor or to your heels.

Stay here or exhale and lower the forehead to the knees or all the way to the floor.

Breathe deeply and hold 3-8 breaths.

To release: slowly inhale the head and torso up, release the hands from the legs and walk the hands forward coming back into the table position.

Repeat other side.

a) place a cushion or folded blanket under the hips and/or on top of the knees.
b) arms in cow face pose: left fingers between the shoulder blades, right hand reaches around the back and grasps the left fingers, pulling the arms towards each other. Repeat on other side with arms reversed.