1 - Start this posture by first performing the Virasana, Hero Pose.
2 - Place hands by your sides.
3 - Exhale and lean backwards towards floor.
4 - Take your weight onto hands and then elbows and forearms.
5 - When you are leaning on your elbows, put your hands at the back (on the pelvis)
6 - Now release buttocks and lower back by pushing yourself downwards towards tailbone.
7 - You can finish reclining by going onto the floor or by reclining onto a support. If you are using blankets for support ensure that you have at least two of them at the same height. This will help to support your spine while you are moving downwards.
8 - Hold this posture for about 30 seconds and up to 1 minute.
9 - As you master this pose, you can hold it for up to 5 minutes.