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Difference between revisions of "Supta Virasana"
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'''Supta Virasana''' (Sanskrit: सुप्तवीरासन; IAST: suptavīrāsana) or Reclined Hero Pose is an asana. | '''Supta Virasana''' (Sanskrit: सुप्तवीरासन; IAST: suptavīrāsana) or Reclined Hero Pose is an asana. | ||
| − | == | + | ==Technique== |
| + | # Begin in a high kneeling position. | ||
| + | # Separate your feet wide enough so that you can sit your hips between them. | ||
| + | # Place a block, a bolster, or a folded blanket between your feet and ankles if your hips are away from the floor, or if your knees are under pressure. | ||
| + | # Your feet should be just outside your hips, the tops of your feet pressing into the floor, and your toes pointing backwards. | ||
| + | # Make sure your knees don’t splay out wider than your hips. | ||
| + | # Recline backwards by first walking back onto your hands, then your elbows, and then if it feels comfortable, onto your back. | ||
| + | # If you feel discomfort in your knees or lower back, or if your knees lift significantly off of the floor, back out of the pose and come more upright. | ||
| + | # For more support, sit on a block or a blanket folded to about the size of a block and support your middle and upper back, neck, and head with a bolster or blankets.<ref name="Technique"/> | ||
| − | + | ==Technique in pictures/animation== | |
| − | |||
| − | + | ==Effects== | |
| + | * The quadriceps is stretched. | ||
| + | * It also helps the digestive system to function better and improves digestion. | ||
| + | * It helps to strengthen the arches. | ||
| + | * The tendons, ligaments and many smaller muscles in the knee are also stretched during this posture. | ||
| + | * It helps to relieve tired legs. | ||
| + | * This pose is also useful as it helps to relieve menstrual pain symptoms. | ||
| + | * It stretches the abdomen, ankles, deep hip flexors and thighs as well.<ref name="Effects"/> | ||
| + | |||
| + | ==Related Asanas== | ||
| + | * [[Baddha Konasana]] | ||
| + | * [[Balasana]] | ||
| + | * [[Bhujangasana]] | ||
| + | * [[Gomukhasana]] | ||
| + | * [[Virasana ]] | ||
| + | |||
| + | ==Special requisites== | ||
| + | It is essential to practice this pose correctly to avoid injury. | ||
| + | |||
| + | * If you are suffering from a neck injury, it might be a good idea to use a thickly folded blanket to support the head. | ||
| + | * You must ensure your spine is absolutely straight while practicing this asana to avoid any kind of injury. | ||
| + | * Pregnant women and women who are menstruating must avoid practicing this asana. | ||
| + | * People suffering from high blood pressure and knee injuries should also avoid this asana. | ||
| + | |||
| + | ==Initial practice notes== | ||
| + | As a beginner, you might find your thighs sliding apart in this pose. To avoid this, use a strap to bind your thighs together, or squeeze a thick book between your thighs. However, these are only short-term solutions.<ref name="Initial practice notes"/> | ||
| + | |||
| + | ==References== | ||
| + | |||
| + | <references> | ||
| + | <ref name="Technique">[https://arogyayogaschool.com/blog/health-benefits-of-supta-virasana-reclined-hero-pose/ "Methodology"]</ref> | ||
| + | |||
| + | <ref name="Initial practice notes">[http://www.stylecraze.com/articles/supta-virasana-how-to-do-and-what-are-its-benefits/#Beginner’sTips "Beginers tips"]</ref> | ||
| + | |||
| + | <ref name="Effects">[http://www.yogawiz.com/yoga-poses/yoga-asanas/reclining-hero-pose.html "Health benefits"]</ref> | ||
| + | |||
| + | </references> | ||
| + | |||
| + | ==External Links== | ||
| + | * [https://easyayurveda.com/2018/03/25/supta-virasana-reclined-hero-pose/ Supta Virasana on easyayurveda.com] | ||
| + | * [https://www.sarvyoga.com/supta-virasana-reclining-hero-pose-steps-and-benefits/ Supta Virasana on sarvyoga.com] | ||
| + | * [https://tiffanywoodyoga.com/blog/the-benefits-of-supta-virasana-reclining-hero-yoga-pose Supta Virasana on tiffanywoodyoga.com] | ||
[[Category:Yoga]] | [[Category:Yoga]] | ||
Revision as of 15:14, 25 June 2018
Supta Virasana (Sanskrit: सुप्तवीरासन; IAST: suptavīrāsana) or Reclined Hero Pose is an asana.
Contents
Technique
- Begin in a high kneeling position.
- Separate your feet wide enough so that you can sit your hips between them.
- Place a block, a bolster, or a folded blanket between your feet and ankles if your hips are away from the floor, or if your knees are under pressure.
- Your feet should be just outside your hips, the tops of your feet pressing into the floor, and your toes pointing backwards.
- Make sure your knees don’t splay out wider than your hips.
- Recline backwards by first walking back onto your hands, then your elbows, and then if it feels comfortable, onto your back.
- If you feel discomfort in your knees or lower back, or if your knees lift significantly off of the floor, back out of the pose and come more upright.
- For more support, sit on a block or a blanket folded to about the size of a block and support your middle and upper back, neck, and head with a bolster or blankets.[1]
Technique in pictures/animation
Effects
- The quadriceps is stretched.
- It also helps the digestive system to function better and improves digestion.
- It helps to strengthen the arches.
- The tendons, ligaments and many smaller muscles in the knee are also stretched during this posture.
- It helps to relieve tired legs.
- This pose is also useful as it helps to relieve menstrual pain symptoms.
- It stretches the abdomen, ankles, deep hip flexors and thighs as well.[2]
Related Asanas
Special requisites
It is essential to practice this pose correctly to avoid injury.
- If you are suffering from a neck injury, it might be a good idea to use a thickly folded blanket to support the head.
- You must ensure your spine is absolutely straight while practicing this asana to avoid any kind of injury.
- Pregnant women and women who are menstruating must avoid practicing this asana.
- People suffering from high blood pressure and knee injuries should also avoid this asana.
Initial practice notes
As a beginner, you might find your thighs sliding apart in this pose. To avoid this, use a strap to bind your thighs together, or squeeze a thick book between your thighs. However, these are only short-term solutions.[3]
