Variations (1)
With Props (1)
Reclined Hero Pose with Bolster
Supta Virasana (with bolster) · सुप्त वीरासन (संस्थित)
Also known as: Restorative Supta Virasana
Reclined Hero Pose with Bolster, also called Restorative Supta Virasana is a classical yoga posture. Its Sanskrit name Supta Virasana (with bolster) translates word-for-word as: Supta (Reclining) · Vira (Hero) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to strengthen the quadriceps and stretch the hip flexors. Improves digestion. Relieves stress and anxiety. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners. A bolster and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and ankle injury should approach with care or consult a qualified teacher.
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
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.
Props That Can Help
Optional supports — use when helpful, not required
Bolster
A bolster placed lengthwise along the spine creates a gentle, fully supported backbend — ideal for restorative practice and chest opening.
Folded Blanket
A rolled blanket under the thoracic spine opens the chest gently and supports the backbend, making it accessible as a restorative variation.
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
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 Reclined Hero Pose with Bolster?
Reclined Hero Pose with Bolster, also called Restorative Supta Virasana is a classical yoga posture. Its Sanskrit name Supta Virasana (with bolster) translates word-for-word as: Supta (Reclining) · Vira (Hero) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to strengthen the quadriceps and stretch the hip flexors. Improves digestion. Relieves stress and anxiety. Suitable for beginners and regular practitioners alike, it is a calming cool-down, particularly beneficial for beginners. A bolster and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with pregnancy and ankle injury should approach with care or consult a qualified teacher.
What are the benefits of Reclined Hero Pose 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 Reclined Hero Pose 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 Reclined Hero Pose with Bolster?
Reclined Hero Pose with Bolster is practiced in 10 steps. Begin in Virasana (Hero Pose), knees hip-width apart.
Is Reclined Hero Pose with Bolster suitable for beginners?
Yes, Reclined Hero Pose with Bolster is a beginner-friendly pose suitable for all levels.
What props are needed for Reclined Hero Pose with Bolster?
You may use: bolster, blanket. Props make the pose more accessible and comfortable.
What poses should I do before Reclined Hero Pose 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