Yoga pose Reclining Hero Pose (Supta Virasana)

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What is Yoga pose Reclining Hero Pose (Supta Virasana) ?

Yoga pose Reclining Hero Pose (Supta Virasana) is a version of the Virasana (sitting pose).
The torso is supported on the ground in this asana.
This is why this hero (hero) is known as a ‘lying hero.’
Because it strengthens, strengthens, and intensely stretches fatigued legs, this position is highly advised for those who are on their feet most of the day, athletes, and other athletes.
When you practice this asana before bed, your legs will be rested and’rejuvenated’ when you wake up in the morning.
To put it another way, it’s like new!

Yoga pose Reclining Hero Pose (Supta Virasana)

Step by step instruction

1. Sit comfortably in Virasana, the sitting hero’s starting pose.
The palms are placed on the arches of the feet, the toes are placed on the outside, and the toes are placed on the inside.

2. We tilt the torso back with each breath, lowering one elbow and the other to the ground. We take slow, even breaths and keep our knees together.

3. Gradually reduce the pressure on the elbows and straighten the arms.

4. First we lean the top, the top of the head, on the ground. Then, slowly straighten the back of the neck and lower the nape of the neck, shoulders, back to the ground as much as possible. We stretch the arms next to the body and press the wrists on the arches of the feet. We turn the thighs inwards and press the heels.

5. Stretch your arms out to the side with your palms facing up. Fully lengthen the spine and spread the shoulders as far away from the neck as possible. Knees and shoulders rest on the ground!

6. We raise our hands above our heads and stretch them behind the body on the ground, palms facing up. We press both shoulder blades down, but our buttocks and knees remain on the ground. We relax our backs, soften them, feel like they are sinking into the ground. Spread the breasts evenly, on both sides of the sternum. We breathe evenly in this position for 30-60 seconds. Gradually extend the time you stay in it to 5 minutes.

7. Exiting the pose: put your hands back next to your body, press your forearms, lean on your palms and straighten your torso to the starting position, Virasana. When straightening the torso, we precede the sternum, not the head or chin. We get out of the starting position by extending one leg and the other in front of the body.


The arms can be stretched over the head or placed on the side. The knees can be kept slightly apart, but not wider than the hips. The thighs are parallel.

Therapeutic benefits of Yoga pose Reclining Hero Pose (Supta Virasana)

  • arthritis
  • asthma
  • diarrhea
  • digestive problems
  • flat feet
  • headache
  • high blood
  • pressure
  • insomnia
  • sciatica

Benefits of Yoga pose Reclining Hero Pose (Supta Virasana)

  • stretches the internal organs of the abdomen,pelvic area, deep psoas muscle, thighs, knees, ankles strengthens the arches of the feet improves digestion,
  • can be done immediately after eating relieves, reduces menstrual pain revitalizes tired legs

Contraindications, warnings and precautions:

Serious problems with the back, knees and ankles. People suffering from arthritis in their ankles and discopathy are recommended to practice this asana with the use of an aids-roller and a thinner blanket. For this purpose, place the shorter end of the roller behind the tailbone, and fold the thin blanket over its other end. We rest the entire length of the spine on the roller, and the head on the blanket. The roller makes it easier to hold this position, reduces stiffness in the back, allows stretching the torso and opening the chest while the blanket fixes the neck and head, and prevents them from tilting to the side.

Read for more: Reclining Hero Pose

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