Supta Virasana (Reclined Hero Pose): Basics, Steps, Benefits & More

Supta Virasana is a passive backbend and a wonderful one of yoga’s most relaxing poses. The intensity of this asana makes it an intermediate-level pose.

This asana reclining advanced variation of base  yoga pose Virasana, known as Saddle Pose or Fixed-Firm Pose.

Supta Virasana is performed in two yoga styles. It is called by different names in both styles. When this asana is performed in Hatha Yoga style it is called Supta Virasana. But when it is done in Ashtanga yoga style it is also called Paryankasana (Couch Pose).

Supta Virasana Basics

Meaning

The name Supta Virasana comes from the Sanskrit language, Here ‘Supta’ means “Lying Down or reclined”, ‘Vira’ means “Hero” ‘asana’ means “Posture or Asana”.

Before practicing this pose, be sure that you can comfortably do Virasana (the reclined version of Supta Virasana) Virasana ( Hero Pose), this pose is meant to simulate courage, making it a great addition to Pranayama and Meditation. This is the supine version of Hero Pose that engages the hip flexors, thighs and ankles, and is a wonderfully effective yoga exercise for relaxing the mind and body through breathing.

Regular practice of this intermediate yoga asana will be beneficial for your waist, thighs, heart and mind. Overall, this is a classic chest opening pose that is extremely comfortable and relaxing.

Practice Guide For Supta Virasana (Reclined Hero Pose)

Supta Virasana involves a sequence of movements that challenge the practitioner’s balance, flexibility, and focus. To facilitate a step-by-step approach, the pose is divided into key components, allowing practitioners to grasp each element before attempting the full pose. These components typically include the initial posture, transitional phases, and the final position.

Preparatory Pose

• Cobra Pose (Bhujangasana)
• Bridge Pose Variation Ankles (Setubandha Sarvangasana Variation Ankles)
• Hero pose (Virasana)
• Bound Angle Pose (Baddha Konasana)

Steps To Do Supta Virasana Pose

• Firstly, To perform Supta Virasana, Start with Virasana (Hero pose). In this position, your upper body stands and your legs are bent back from the knees and your feet are on either side of your upper thighs.

• Hold the Hero Pose until you can comfortably sit between your heels, knees remaining on the floor.

• Place your hands down to the floor on either side of your hips.

• Separate your feet wide enough space so that you can place your hips between them. (You can use a block, folded blanket, or towel between your feet and ankles if your hips are away from the floor or feet are under pressure). make sure your feet should be just outside your hips, and the tops of your feet firmly pressing into the floor.

• Remember that your knees don’t separate out wider than your hips.

• With the exhalation, lower your upper body toward the ground behind you until the top of the head touches the floor and comes down your forearms.

• Now, walking back onto your hands, the arms rest on the floor to either side of the trunk, with the palms facing up.

• Breathing is slightly deeper than normal, inhaling through the nose and exhaling through the mouth.

• In Last, If you feel comfortable, hold this pose. otherwise, back out of the pose and come more upright.

• Maintain supta virasana sequence not less than 30seconds. Day by day, start increasing the time, and once you reach 5minutes.

Follow-up Poses

• Bound Angle Pose (Baddha Konasana)
• Crane Pose (Bakasana)
• Lotus pose (Padmasana)

Supta Virasana Benefits

• Supta virasana is an intermediate supine hip opener, for those have with chronically tight deep hip extensors.

• This variation of virasana increases stretch for the front of the body, including the thighs, lungs, chest, foot, and abdominal muscles.

• It also curing for Acidity, Arthritis, Asthma, Diarrhea, Gastritis, Headache, High blood pressure, Infertility, Insomnia, Respiratory ailments, Varicose veins, and many more diseases.

• By doing this asana, your abdominal organs are also stretched, thereby massaging the abdomen in a way that stimulates the production of digestive juices and cures all diseases related to digestion. It reduces constipation, irritable bowel syndrome (IBS) and bowel movements.

• It is helpful in curing diseases like throat diseases, cervical, tuberculosis and asthma etc. And also cures hunchback.

• Supta Virasana also stretches your genital nerves and sex organs. This asana activates the reproductive organs of both male and female, thereby promoting sexual performance. This asana removes the sexual thoughts coming in the mind, which helps in getting spiritual benefits.

• Reclined Hero Pose strengthens the spinal nerves. Apart from this, it expands the ribs, due to which more and more oxygen reaches the body in the lungs, which is very beneficial for our body. Regular practices of Supta virasana will Increase the elasticity of lung tissue.

• Supta virasana helps to decreases sciatica pain.

• This reclining variation of Virasana also benefits mental health. It helps to get rid of stress, anxiety or other mental issues.

• Supta Virasana stimulates the Manipura(solar plexus) chakra, which improves confidence, strengthens, self-esteem and sense of responsibility.

Precautions

Avoid this pose if there is any knee or ankle pain or injury. Place a folded blanket or a block between your legs if your buttocks don’t touch the floor. Recycle on a bolt to avoid over-touching the lower back; Especially when the practitioner’s quadriceps are tight they will not be able to perform repetitions. This asana is done with props to give deep relaxation and avoid any compression on the lower back.

• Avoid this Pose if you have any toe, back, knee, or ankle problems.
• Pregnant women should not be practicing this Asana. (See: Pregnancy yoga)
• If you feel uncomfortable, come out of the pose.

Conclusion

Supta Virasana which is classified under intermediate level is a very good posture. Its regular practice makes the yogi self-motivated and also promotes a sense of acceptance. This is an excellent yoga poses for Meditation.