SU
Supta Virasana
सुप्त वीरासन
Intermediatesupine
Target Muscles
quadricepship flexorsanklesabdomen
Benefits (5)
- + Deep quadriceps and hip flexor stretch
- + Opens the abdomen
- + Therapeutic for tired legs
- + Aids digestion
- + Relieves menstrual discomfort
Avoid If (3)
- - Knee injuries
- - Ankle injuries
- - Lower back pain — use bolster
About
Supta Virasana (Reclining Hero Pose) is a supine backbend from Virasana, deeply stretching the quadriceps and hip flexors.
Step-by-Step Instructions
1
1. Sit in Virasana (kneeling, feet beside hips).
2
2. Using hands or elbows for support, lean back.
3
3. Lower one elbow at a time.
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4. Slowly place the entire back on the floor.
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5. Arms alongside the body or extended overhead.
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6. Knees on the floor — together or hip-width.
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7. Natural arch in the lower back — this is normal.
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8. Hold for 8-15 breaths or 1-3 minutes.
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9. Use elbows to come back up.
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10. Extend legs in Dandasana to release.