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Reclined Hero Pose (Supta Virasana in Sanskrit) is a deep stretch for the quadriceps muscles. It can also be intense on the knees, so go easy if you have any knee issues. Take it slowly to find the place where you’re getting a good stretch but not experiencing pain.
Step-by-Step Instructions for Supta Virasana
1. Begin in Hero Pose (Virasana), a kneeling position with your knees together, shins on the outsides of your thighs, and the tops of your feet flat on the floor.
2. Take your hands to either side of your hips and lean your torso back, possibly coming onto your elbows and forearms.
3. If that feels okay, you can continue reclining all the way onto your back.
4. Make sure your knees stay together and grounded on your mat.
5. Take any comfortable arm position.
6. Hold for at least five breaths, then press into your forearms to sit up.
🧘 Tip from a Yogi
"If you like to sit on a block in Hero Pose (Virasana), remove it before you recline. Sit on the end of a blanket or bolster instead, so the prop also supports your spine when you lie back."
Reclined Hero Pose Basics
Sanskrit Meaning: Supta (Reclined) Vira (Hero) Asana (Pose)
Yoga Level: Intermediate
Pose Type: Supine
Pose Category: Quad opener
Common Props: Blocks, a folded blanket, or a bolster
Benefits of Supta Virasana
- Stretches the quads
- Opens the knees and ankles
Precaution
- Avoid this pose if you have knee or ankle pain or injuries
Key Alignment Cues
1. Keep your knees together and grounded
If your knees separate or come off the floor when you recline, come back up to a place where you can keep them together and grounded.
2. Toes pointing back
Don’t turn your feet out. Keep your toes pointing at the back of your mart and the tops of your feet on the floor.
Beginner Tips for Reclined Hero Pose
- Practice sitting in Hero Pose before reclining
- Place a block under each elbow when you lean back if the floor feels far away.
- Support your spine with a bolster or folded blanket.
Reclined Hero Pose Variations
One-Legged Reclined Hero Pose (Eka Pada Supta Virasana)
One leg is in Hero Pose position, and the other leg is extended straight or bent with the knee pointing toward the ceiling and sole flat on the mat.
Preparatory Poses
Hero Pose (Virasana)
Open your knees and ankles before reclining.
Low Crescent Lunge Variation (Anjaneyasana)
Stretch out your quads by taking one or both hands to the top of your foot in Anjaneyasana.
Counter Pose
Seated Forward Bend (Paschimottanasana)
Release your knees, feet, and spine.
Why We Practice Reclined Hero Pose
We love Supta Virasana for a good quad stretch and because it reinforces the practice of listening to your own body. No pose should ever be forced. A deep stretch doesn’t feel the same as the pain of injury. It doesn’t matter what anyone else in the room is doing. You have to practice in the body you have today.
Supta Virasana FAQs
What should I do if Reclined Hero Pose hurts my knees?
It’s fine to stay seated upright in Hero Pose or skip this posture altogether if it hurts your knees.
Can I practise Supta Virasana every day?
Sure! As long as you don’t have knee, hip, or back injuries and your body feels comfortable in the pose.
Is Supta Virasana safe during pregnancy?
If you practiced Supta Virasana before getting pregnant, it should be fine in early pregnancy. Later in your term, your body starts to produce the hormone relaxin to prepare for giving birth. Relaxin loosens your ligaments and joints, so it’s a good idea to avoid Supta Virasana to prevent overstretching your knees.
What is Reclined Hero Pose good for?
Reclined Hero is a great way to stretch your quads and feet.
How long should I stay in Reclined Hero Pose?
Start with 5 breaths and see how you feel. You can work up from there.
