Supta Virasana

Supta Virasana is most avoided asanas in western yoga, which had arrived in India by the 1920s.

The name  Supta Virasana comes from the Sanskrit language, there ‘Supta’ means “Lying Down or reclined”, ‘Vira’ means “hero”  ‘asana’ means “posture or position”.

It is an intermediate pose, also known as  Saddle Pose or Fixed-Firm Pose. and In Ashtanga yoga, it is called Paryankasana B or Couch pose B.

Before practicing this pose, be confident that you can comfortably perform Virasana( the reclined version of Supta Virasana) Virasana (hero pose), a pose meant to emulate courageousness. which make it an excellent yoga poses for Pranayama and Meditation. This is the supine variant of the Hero Pose which further stretches the hip flexors, thighs, and ankles and an effective yoga exercise to relax the mind and the body as well. Regular practicing of this intermediate yoga pose will be beneficial for your groin, thighs, heart, and mind.

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

How to do Supta Virasana (Reclined hero pose)

  • Start with Virasana, Hero pose.  In this position, your upper body stands and your legs are bent back from the knees so the 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 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 come 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.
  • If you feel comfortable, hold this pose. otherwise, back out of the pose and come more upright.
  • Maintain this posture for not less than 30seconds. Day by day, start increasing the time and once you reach 5miutes.

Beginners take support, sit on a yoga block or a blanket, towel folded to about the size of a block and support your middle and upper back, head, and neck with a bolster or blankets. To deepen the pose, extend the arms over the head.

Benefits of Supta Virasana (Reclined hero pose)

  • Supta virasana is an intermediate supine hip opener. for those have with chronically tight deep hip extensors.
  • Supta virasana increase 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.
  • It also promotes better digestion.
  • Hero posture will strengthen the arches and eradicate pain from tired foot.
  • Regular practices of Supta virasana will Increase the elasticity of lung tissue.
  • It also relieves menstrual discomfort.
  • Supta virasana helps to decreases the sciatica pain.


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


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