Reclining Hero Pose (Supta Virasana)
The Sanskrit “sputa” means reclining, “vira” means hero and “asana” means pose or posture. Therefore this asana is also called Reclining Hero Pose.
Reclining Hero Pose (Supta Virasana) (yogajournal)
Benefits of the Reclinining Hero Pose (Supta Virasana):
Supta Virasana (Reclining Hero Pose) stretches the abdomen, arches, thighs and deep hip flexors (psoas), knees, and ankles. This asana relieves tired legs, Improves digestion and
helps to relieves the symptoms of menstrual pain.
How to perform the Reclinining Hero Pose (Supta Virasana):
- Start the asana from Vajrasana. Sit on the floor with both the legs kept in front and hands on the side. While keeping your spine straight and erect and shoulders relaxed.
- Fold your right leg and bring your right foot just on to the side of the right buttocks. In the same way bring the left foot too and keep your arms on your side.
- While breathing-out slowly we lower the back torso towards the floor. Take the help of your hands by leaning on them in the beginning. Move towards the forearm and elbows and then reach the final phase.
- Keep your arms on the side of the whole body. For more comfort one can keep both the knees at a little distance from each other, but not more than the hips.
- Hold the pose for around 30 seconds to 1 minute which you can gradually increase it to around 5 to 10 minutes if feeling comfortable.
- To return back lift your body especially the torso on the hands and then slowly come out from that pose.
Durations/Repetitions of the Reclinining Hero Pose (Supta Virasana):
Hold the pose for around 30 seconds to 1 minute which you can gradually increase it to around 5 to 10 minutes if feeling comfortable.
Difficulty Level and Advancement of the Reclinining Hero Pose (Supta Virasana):
Supta Virasana (Reclining Hero Pose) is a difficulty level 2 asana recommended for beginners.
