How to Do Reclined Hero Pose (Supta Virasana)

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. Comience en Hero Pose (Virasana), una posición de arrodilla con las rodillas juntas, espinillas en las afueras de los muslos y la parte superior de los pies planos en el piso.

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.

Reclined Hero Pose Basics

Significado sánscrito: Supta (Reclined) Vira (Héroe) Asana (Pose)
Nivel de yoga: Intermedio
Tipo de pose: Supino
Pose Categoría: Quad opener
Accesorios comunes: Blocks, a folded blanket, or a bolster

Benefits of Supta Virasana

• Stretches the quads
• Opens the knees and ankles  

Precaución

• Avoid this pose if you have knee or ankle pain or injuries

Señales de alineación clave

 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)

Una pierna está en posición de pose de héroe, y la otra pierna se extiende recta o doblada con la rodilla apuntando hacia el techo y la suela plana sobre la estera.

Poses preparatorias

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.

Contrapesada

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?

¡Seguro! 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?

Comience con 5 respiraciones y vea cómo se siente. Puedes trabajar desde allí.