Reclining Hero Pose

Supta Virasana


Reclining Hero Pose is an intense and advanced stretch with many benefits:

  • Stretches the front body, including abdomen, thighs, quads and hip flexors
  • Strengthens the knees, ankles and arches of the feet
  • Stretches the spine
  • Improves digestion
  • Relieve symptoms of menstrual pain
  • Pose

  • Cautions

  • Modifications

  • This pose can be intensive on the lower back, quads and knees
  • Place a bolster, blankets or pillows behind your shoulders and head for extra support
  • To relieve pressure in your thigh or hips, place a 10-pound sandbag over your thighs
  • Images
  • Step-by-step

Supta Virasana (soup-tah veer-AHS-anna)
1. Start in Hero pose. If you are using a block under your hips in Hero, do not attempt Reclining Hero. Only attempt Reclining Hero pose if your hips are flat on the floor in Hero pose.
2. Place your palms firmly behind your feet. Start to slowly walk your hands back until you can recline down onto your forearms. If you feel pressure in your knees or lower back, stay here, or come out of the pose.
3. If you feel comfortable here, slowly and gently walk your forearms out of theway until you can lie down on your back.
4. Place your hands on your feet or stretch your arms above your head to deepen the lower backstretch.
5. If you are fully reclined, draw in your lower abdominal muscles and lengthen your tailbone to counter the arching of your back.
6. Stay here for up to one minute. To come out of the pose, slowly walk yourself forward with your hands. Then find Downward Facing Dog Pose or Child’s Pose.

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Jameea4, posted on May 27, 2013

This is one of my favorite anytime poses

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