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Supta Virasana
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.[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]
