Reclining Hero (Supta Virasana)
Pose Overview
| Common Name | Reclining Hero |
| Traditional Sanskrit Name | Supta Virasana |
| Sanskrit Name Pronunciation | soop-tah veer-AHS-ah-nuh |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Reclining Hero Pose, or Supta Virasana in Sanskrit, is a yoga pose that is said to be beneficial for stretching out the hips, thighs, and knees, as well as for promoting a sense of balance and focus. The name of the pose comes from the fact that it involves reclining on the back and opening the legs in a hero pose position. The pose is said to be helpful for increasing flexibility and strength in the hips, thighs, and knees, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace. This pose is also said to help to release tension in the hips, thighs, and knees, and to help to improve balance and stability.
Benefits of Reclining Hero
Stretches the thighs, knees, and ankles Opens the hips and groins Calms the mind and helps relieve stress Improves digestion Good for people with flat feet
How to Enter Reclining Hero
Start in a kneeling position, with your knees and feet hip-width apart. Slowly lower your hips back towards your heels, keeping your feet and knees together. Extend your arms behind you, with your palms facing down and your fingers pointing towards your feet. Rest your head and shoulders on the floor, and breathe deeply.
How to Exit Reclining Hero
Bring your hands to your hips and press into your hands and feet to lift your hips up and back to a kneeling position. Take a moment to rest in Child's Pose before continuing on with your practice.
Common Reclining Hero Modifications & Variations
If you find the full pose too intense, you can place a rolled-up blanket or block under your hips for support. You can also place a pillow under your head and shoulders for added comfort.
Common Mistakes with Reclining Hero
Not keeping your feet and knees together, which can cause strain on the knee joint. Arching the lower back, which can cause discomfort in the lower back.
Safety Guidance
If you have any knee or ankle injuries, it's best to avoid this pose or only do it with the support of props. If you're pregnant, it's best to avoid this pose as well.
