Variations (1)
With Props (1)
Supta Virasana (with bolster)
सुप्त वीरासन (संस्थित)
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.
Anatomy Involved
Benefits
- Stretches the thighs, abdomen, and chest
- Improves digestion
- Relieves stress and anxiety
- Opens the heart chakra
- Calms the nervous system
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Knee injury
- Ankle injury
- Back injury
- Pregnancy (modify with wider knees and less recline)
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
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Target Areas
Practice Flow
About this Pose
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.
How to Practice
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.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supta Virasana (with bolster)
What is Supta Virasana (with bolster)?
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.
What are the benefits of Supta Virasana (with bolster)?
Stretches the thighs, abdomen, and chest. Improves digestion. Relieves stress and anxiety. Opens the heart chakra. Calms the nervous system.
Who should avoid Supta Virasana (with bolster)?
Avoid this pose if you have: Knee injury, Ankle injury, Back injury, Pregnancy (modify with wider knees and less recline).
How many steps are in Supta Virasana (with bolster)?
Supta Virasana (with bolster) is practiced in 10 steps. Begin in Virasana (Hero Pose), knees hip-width apart.
Is Supta Virasana (with bolster) suitable for beginners?
Yes, Supta Virasana (with bolster) is a beginner-friendly pose suitable for all levels.
What props are needed for Supta Virasana (with bolster)?
You may use: bolster, blanket. Props make the pose more accessible and comfortable.
What poses should I do before Supta Virasana (with bolster)?
Prepare with: Supta Virasana, Supta Tadasana, Apanasana, Supta Padangusthasana I. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Virasana (with bolster) with other poses