Supta Virasana
सुप्त वीरासन
Supta Virasana (Reclining Hero Pose) is a supine backbend from Virasana, deeply stretching the quadriceps and hip flexors.
Anatomy Involved
Benefits
- Deep quadriceps and hip flexor stretch
- Opens the abdomen
- Therapeutic for tired legs
- Aids digestion
- Relieves menstrual discomfort
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injuries
- Ankle injuries
- Lower back pain — use bolster
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
- 6Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Place a bolster under the back for support. Do not go flat.
knee injury
Do not attempt — stretch quads standing instead.
Target Areas
Practice Flow
About this Pose
Supta Virasana (Reclining Hero Pose) is a supine backbend from Virasana, deeply stretching the quadriceps and hip flexors.
How to Practice
1. Sit in Virasana (kneeling, feet beside hips).
2. Using hands or elbows for support, lean back.
3. Lower one elbow at a time.
4. Slowly place the entire back on the floor.
5. Arms alongside the body or extended overhead.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supta Virasana
What is Supta Virasana?
Supta Virasana (Reclining Hero Pose) is a supine backbend from Virasana, deeply stretching the quadriceps and hip flexors.
What are the benefits of Supta Virasana?
Deep quadriceps and hip flexor stretch. Opens the abdomen. Therapeutic for tired legs. Aids digestion. Relieves menstrual discomfort.
Who should avoid Supta Virasana?
Avoid this pose if you have: Knee injuries, Ankle injuries, Lower back pain — use bolster.
How many steps are in Supta Virasana?
Supta Virasana is practiced in 10 steps. Sit in Virasana (kneeling, feet beside hips).
Is Supta Virasana suitable for beginners?
Supta Virasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Supta Virasana?
You may use: bolster, blanket. Props make the pose more accessible and comfortable.
What conditions does Supta Virasana help with?
Supta Virasana is therapeutic for: digestive problems, flexibility, menstruation, back pain.
What poses should I do before Supta Virasana?
Prepare with: Supta Tadasana, Apanasana, Supta Padangusthasana I. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Virasana with other poses