Reclining Hero Pose (Supta Virasana)- Definition steps benefits with precautions

Reclining Hero Pose, also known as Supta Virasana in Sanskrit, is a yoga asana that provides a deep stretch to the thighs, knees, and ankles while also opening up the chest and shoulders. This pose is often practiced as a resting pose or as a preparation for deeper backbends, making it a valuable addition to a yoga practice. In this article, we will explore the definition of Reclining Hero Pose, the steps to perform it, its benefits, and precautions to keep in mind while practicing it.

According to the ancient yogic texts, the Sanskrit Slok related to Reclining Hero Pose is – “Supta Virasana, asana, yoga murti – Shri Krishnamacharya Samhita, verse 12.34.”

Steps to do Reclining Hero Pose:

1. Start by sitting on your heels with your knees together.
2. Slowly lower your hips to the ground and sit back between your feet.
3. Place your hands on the ground behind you for support.
4. Slowly lower your back to the ground, keeping your chest open and shoulders relaxed.
5. Rest your arms by your sides, palms facing up.
6. Stay in this pose for 1-5 minutes, breathing deeply and maintaining a relaxed, open posture.

Benefits of Reclining Hero Pose:

1. Stretches the thighs, knees, and ankles, aiding in improved flexibility and mobility in these areas.
2. Opens up the chest and shoulders, counteracting the effects of hunching over and sitting for long periods.
3. Relieves tired legs and can help reduce swelling in the ankles and feet.
4. Calms the mind and can help alleviate stress and anxiety.
5. Improves digestion and can help relieve symptoms of gas and bloating.

Precautions for Reclining Hero Pose:

1. Those with knee or ankle injuries should approach this pose with caution and may need to use props for support.
2. If you experience any discomfort or pain in the knees, ankles, or lower back, come out of the pose immediately.
3. Avoid this pose if you have a recent or chronic knee injury or if you have difficulty sitting on your heels.

Incorporating Reclining Hero Pose into your yoga practice can provide a range of physical and mental benefits. While following the steps and guidelines for this pose, it’s important to be mindful of your body’s limitations and to approach the practice with patience and compassion. With regular practice and attention to proper alignment, Reclining Hero Pose can become a valuable tool for maintaining overall well-being and flexibility.