Supta Virasana (with bolster)
सुप्त वीरासन (संस्थित)
Target Muscles
About
Supta Virasana (Reclining Hero Pose) with a bolster is a restorative variation of Virasana. The bolster supports the back, allowing for a deeper stretch in the thighs and abdomen while promoting relaxation.
Benefits (5)
- + Stretches the thighs, abdomen, and chest
- + Improves digestion
- + Relieves stress and anxiety
- + Opens the heart chakra
- + Calms the nervous system
Avoid If (4)
- - Knee injury
- - Ankle injury
- - Back injury
- - Pregnancy (modify with wider knees and less recline)
Step-by-Step Instructions
1. Begin in Virasana (Hero Pose), knees hip-width apart.
2. Place a bolster behind you, running lengthwise along your spine.
3. Inhale, lengthen the spine and lift the chest.
4. Exhale, slowly lower your back onto the bolster, supporting yourself with your hands.
5. If your knees lift excessively, place rolled blankets underneath them for support.
6. Extend your arms to the sides, palms facing up.
7. Relax your shoulders and allow your chest to open.
8. Breathe deeply and evenly, maintaining the pose.
9. To release, gently roll to one side and remove the bolster.
10. Slowly come back to a seated position and rest for a few breaths.
निर्देश (Hindi)
1. वीरासन में बैठें, घुटनों को कूल्हे-चौड़ाई पर रखें।
2. एड़ियों के बीच एक तकिया रखें।
3. श्वास अंदर लें, छाती को ऊपर उठाएं।
4. श्वास बाहर छोड़ें, धीरे-धीरे पीछे की ओर झुकें, तकिया पर सहारा लें।
5. हाथों को बगल में रखें, हथेलियाँ ऊपर की ओर।
6. रीढ़ की हड्डी को सीधा रखें, कंधों को आराम दें।
7. साँस लेते रहें और छोड़ते रहें, आसन में बने रहें।
8. धीरे-धीरे आसन से बाहर आएं।
9. कुछ क्षण विश्राम करें।
10. आवश्यकतानुसार दोहराएं।