Hero (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Thunderbolt (hold) · Beginner · timed
   Upright kneeling seat: knees together, tops of the feet flat with soles up and big toes touching, buttocks resting on the heels, spine vertical, hands on the thighs.
2. Hero (hold) · Intermediate · timed
   Kneeling seat with knees together and feet slightly wider than the hips, buttocks on the floor (or a block) between the feet, tops of the feet flat and toes pointing straight back, torso upright.
3. Reclined hero (hold) · Advanced · timed
   Reclining from Hero: buttocks on the floor between the feet, knees together and on the floor, tops of the feet flat with the toes pointing back, the back and head lying on the floor and the arms resting by the sides, pal