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“Supta” (सुप्त) means “reclining” or “lying down.”
“Vira” (वीर) means “hero.”
“Asana” (आसन) means “pose” or “seat.”
So, “Supta Virasana” essentially translates to “Reclining Hero Pose” in English.
It’s important to come into the pose slowly, use props if needed, and make whatever modifications you need to feel safe and supported as you gain flexibility (bolster to support the back and/or separate the knees slightly to help ease into the pose). This reclining is only suitable for those who can sit with ease in Hero Pose (Virasana)
Benefits
Relaxes the legs completely which is good for tired leg muscles and works on removing any strain due to sciatica
An inversion pose, it brings a soothing effect on the entire nervous system.
It further calms the mind if the focus is towards breathing deep while in this pose
No pressure at the abdomen or the lower back to maintain this pose as a result, the lower back gets its maximum support
No pressure on the shoulders or the neck
Relaxing pose for runners; practicing this pose will bring in healthy supply of blood to the legs and the hips soon after running
Fresh blood to the abdomen works to improve digestion
(Anahata Chakra)
Social Identity, Love, and Relationship.
“I love myself unconditionally.”
(Manipura Chakra)
Influences Ego Identity, Personal Power, and Ambition.
“I accept myself.”
Steps
1. Sit on the floor on your knees. Keeping the knees together, spread the feet and place them away from your hips.
2. Bring the hips to the floor and sit back completely on your gluteus resting next to the heels. The feet should have the toes pointed outwards and not inwards.
3. Place the hands with palms facing downwards on your knees.
4. Relaxing the shoulders and the chest, bring the spine up and straight elongating the spine.
5. Next, bring the arms behind the spine with the hands on the floor. Close your eyes relaxing them too.
6. Next, grasp the feet and recline by being supported with your elbows. Take a breath here.
7. Next, lower the shoulders on the floor until the upper back and head rest on the floor. From there, arm up toward your head on the floor and palms up.
8. Take a few breaths here as you improve your focus, open your heart center and energize your mind.
Cautions
As you descend in the pose, focus on lowering your shoulders to the floor, not arching your head back.
Keep your chest lifting as you recline.
Keep your tailbone moving upward toward your pubic bone throughout the pose. This will help protect your low back.
Create space and length between your vertebrae by lifting your ribcage upward and away from your hips, toward your head.
Keep the backbend distributed evenly throughout your entire spine.
Keep your knees as close together as possible, and firmly on the floor.
Hero Pose – Virasana
Variation: Elbows
This variation will create the mobility to move towards the reclining hero.
1. From Hero pose, use your hands for support to lean back and open your chest. 2. To go even further, you can lower down to your forearms, |
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Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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