'''Supta Virasana''' (Sanskrit: सुप्तवीरासन; IAST: suptavīrāsana) or Reclined Hero Pose is an asana.
== Etymology 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"/>
The name comes from the Sanskrit words supta (सुप्त) meaning "reclined", and asana (आसन; āsana) meaning "posture" or "seat".==Technique in pictures/animation==
== Description ==
Supta Virasana ==Effects==* The quadriceps is a reclined version of virasana where stretched.* It also helps the digestive system to function better and improves digestion.* It helps to strengthen the upper body reclines backwardsarches.* The tendons, so that ligaments and many smaller muscles in the back rests on 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 floorabdomen, ankles, deep hip flexors and thighs as well. The arms rest on <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 floor head.* You must ensure your spine is absolutely straight while practicing this asana to either side avoid any kind of the trunkinjury.* 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, with 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 palms facing up-benefits-of-supta-virasana-reclining-hero-yoga-pose Supta Virasana on tiffanywoodyoga.com]
[[Category:Yoga]]
