Variations (2)
Reclined Hero Pose II
Supta Vajrasana II · सुप्त वज्रासन २
Also known as: Supine Vajrasana II
Reclined Hero Pose II, also called Supine Vajrasana II is a classical yoga posture. Its Sanskrit name Supta Vajrasana II translates word-for-word as: Supta (Reclining) · Vajra (Thunderbolt) · Asana (Pose). Beginning from a kneeling position, the practitioner opens the chest and stretches the entire front body. The posture works to engage the core, strengthen the quadriceps and stretch the hip flexors. Strengthens abdominal muscles. Improves digestion. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A blanket and bolster can be used to make the posture more accessible and support correct alignment. Practitioners with ankle injury and neck pain should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Stretches quadriceps and hip flexors
- Strengthens abdominal muscles
- Improves digestion
- Relieves stress and anxiety
- Calms the mind
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Knee Injury
Deep flexion or rotation at the knee can strain ligaments, meniscus, or cartilage, especially in a compromised joint.
Never push into pain; use a folded blanket under or between the knees and reduce the depth of the bend.
Ankle Injury
Unstable or injured ankle joints can be overstressed by weight-bearing, extreme dorsiflexion, or plantar flexion.
Avoid full weight-bearing on the injured ankle; use a blanket for cushioning or switch to a seated alternative.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Limit the depth of the backbend, engage the core actively before moving, and avoid any movement that creates pinching in the lumbar spine.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Do not allow the head to drop back unsupported; keep the chin slightly tucked and look forward rather than up.
Props That Can Help
Optional supports — use when helpful, not required
Folded Blanket
A rolled blanket under the thoracic spine opens the chest gently and supports the backbend, making it accessible as a restorative variation.
Bolster
A bolster placed lengthwise along the spine creates a gentle, fully supported backbend — ideal for restorative practice and chest opening.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Initiate the backbend from the thoracic spine, not the lumbar
- 2Lift the sternum toward the ceiling
- 3Keep the gluteal muscles engaged to protect the lower back
- 4Broaden across the collarbones
- 5Maintain length in the back of the neck — do not drop the head back
Pose Details
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
How to Practice
1. Begin in Vajrasana (Thunderbolt Pose), sitting on your heels with a straight spine.
2. Slowly lean back, using your hands for support. Keep your thighs together and your knees on the floor.
3. Lower your elbows to the floor, supporting your weight.
4. Gently lower your back and head to the floor, keeping your knees as close together as possible.
5. Extend your arms overhead or rest them on your abdomen.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supta Vajrasana II
What is Reclined Hero Pose II?
Reclined Hero Pose II, also called Supine Vajrasana II is a classical yoga posture. Its Sanskrit name Supta Vajrasana II translates word-for-word as: Supta (Reclining) · Vajra (Thunderbolt) · Asana (Pose). Beginning from a kneeling position, the practitioner opens the chest and stretches the entire front body. The posture works to engage the core, strengthen the quadriceps and stretch the hip flexors. Strengthens abdominal muscles. Improves digestion. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A blanket and bolster can be used to make the posture more accessible and support correct alignment. Practitioners with ankle injury and neck pain should approach with care or consult a qualified teacher.
What are the benefits of Reclined Hero Pose II?
Stretches quadriceps and hip flexors. Strengthens abdominal muscles. Improves digestion. Relieves stress and anxiety. Calms the mind.
Who should avoid Reclined Hero Pose II?
Avoid this pose if you have: Knee injury, Ankle injury, Back injury, Neck injury, Severe arthritis.
How many steps are in Reclined Hero Pose II?
Reclined Hero Pose II is practiced in 10 steps. Begin in Vajrasana (Thunderbolt Pose), sitting on your heels with a straight spine.
Is Reclined Hero Pose II suitable for beginners?
Reclined Hero Pose II is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Reclined Hero Pose II?
You may use: blanket, bolster. Props make the pose more accessible and comfortable.
What poses should I do before Reclined Hero Pose II?
Prepare with: Adho Mukha Svanasana, Upward-Facing Dog Pose, Setu Bandhasana, Camel Pose. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Vajrasana II with other poses