Supta Virasana (Reclining Hero Pose): Steps, benefits, and precautions

The word of “Supta” means reclined it is a Sanskrit word, and the word “Vira” is derived from the Sanskrit word. In Sanskrit word, “Vira” means a hero or warrior, and asana means mudra posture. Supta Virasana is a streamlined form of Virasana in which your upper body is bent backward in such a way that your backrests on the floor or the ground. Your palms rest on the floor at the side of your trunk, palms facing up. Supta Virasana is the next level of the Virasana. 

This asana is one of the most avoided poses. While this is an incredibly beneficial posture for your body, it can be painful and should be practiced only after you have mastered the Virasana. It is a profound variety of Virasana and an intermediate level asana, which brings your body to full repetition.

If you also want to complete this asana, read on to know a step by step guide to do. This article gives you the right way of Supta Virasana, the health benefits of Supta Virasana and the precautions to be taken while practicing it.

A Girl doing a Supta Virasana It is also called the Reclining Hero Pose.

Supta Virasana (Reclining Hero Pose) steps: The right way to do  Supta Virasana

To practice Supta Virasana in the right way, follow the steps given below:

1)- firstly to start off, you must assume the pose of Virasana (Hero Pose).
2)- Kneel on the floor. Make sure that your knees are placed directly under your hips. Rest your hands on your knees.
3)- Bring your knees close to each other so that your legs automatically widen. They should be wider than the width of your hips.
4)- Now press the top of your feet firmly on the floor.
5)- Gently lower your hips, as if you find yourself sitting on the mat. Roll the calves away, and make sure your hips are right between your heel.
6)- You need to make sure that when you come to the posture, you do not feel any sharp sensation in your knees.
7)- Now allow your toes to come out and back. Your inner ankles should be pulled to protect your knees.
8)- Pull in your navel. Extend your tailbone from the crown of your head to the floor.
9)- Keep your hands by your sides, and exhale and bend backward. Gently bend until your backrests on the floor.
10)- Now, shift your body weight to your elbows.
11)- Release the lower back and buttocks, and push yourself toward the tailbone.
12)- Once you rest comfortably on the floor, move your arms above your head, and make sure that your palms face the ceiling.
13)- Hold the pose for about a minute. Then, come back slowly.

Benefits of Supta Virasana (Reclining Hero Pose)

Supta Virasana can make some astonishing medical advantages, for example. It also has therapeutic benefits for the following conditions:

  •  It helps improve digestion.
  • It helps relieve tired legs.
  • It strengthens the arches of the feet.
  • Supta Virasana is beneficial in the treatment of sciatica.
  • This gives a good stretch to your thighs, knees, ankles, abdomen and deep hip flexors.
  • Reclined Hero pose helps in sleeping disorders like insomnia.
  • Strengthens your aches and stretches your quadriceps.
  • It is beneficial in headaches, colds, flat feet, infertility, and menstrual problems e.t.c.
  • It helps in relieving the symptoms of menstrual pain.

Precautions to take in Supta Virasana (Reclining Hero Pose)

Here are some precautions you should follow:

  •  Anyone with a history of back, knee, or ankle problems should consult their doctor before attempting this asana.
  • Refrain from practicing this pose if you are unable to comfortably sit on your hips easily between the feet.
  • Avoid this posture if you have any problem related to the knee, ankle, and spine. Before performing any asana, perform all yogic actions under the supervision of a certified yoga teacher and a doctor who is worrying.
  • Try to do all the yogic activities early in the morning. And keep a gap of 6 hours between your meal and your practice.

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