Cross your ankles and shins beneath your body, and then extend your legs straight out in front of you in Staff Pose ( Dandasana). Slowly come onto your hands, and gently press yourself back into Virasana. To release the pose, press your weight into your forearms. As you gain flexibility, and the pose becomes restful, you can stay in it for 5-10 minutes. Tuck your chin slightly toward your chest, and softly gaze down the center line of your body. Lift your sternum, create length between your vertebrae, and broaden across your collarbones. Draw your inner groin up and into your pelvis. Do not let your knees splay wider than your hips. Beginners may have the knees slightly apart (an inch or two) those with more flexibility should keep the thighs pressing together. Allow your thigh bones to release deep into your hip sockets. If you are confident and comfortable with no pain, continue to lower yourself all the way to the floor. Lean your weight into your hands, then lower your elbows and forearms to the floor. Once you feel comfortable in Virasana, place your hands on the floor behind you. Do not let your feet either splay wide open or turn inward. Keep your feet directly in line with your shins. Rest your weight equally across both sit bones. Press down evenly across the tops of both feet.Įxhaling, sit down between your feet. Keep the tops of your feet flat on the floor and your big toes angled in toward each other. Open your feet slightly wider than your hips. Only practice this pose if you can correctly and comfortably perform Hero Pose, with your buttocks resting easily on the floor between your feet.īegin kneeling on the floor with your inner knees together and your thighs perpendicular to the floor. If you have a knee, back, or ankle injury, only attempt this pose under the guidance of an experienced and knowledgeable instructor. With time, Reclining Hero can become a restful and restorative pose, used to deeply renew the entire body.ĭo not practice Supta Virasana if you are currently suffering from heart problems or headaches. Reclining Hero Pose stretches and strengthens the ankles and improves flexibility in the spine. It provides relief for aching and tired legs, and is known to cure flat feet. This pose also increases mobility and blood flow in the hip flexors, thighs, and knees, which can help to relieve sciatica and varicose veins. It is one of the only yoga poses that is beneficial to practice after eating!īy opening up the chest, torso, and pelvic area, Supta Virasana provides therapeutic benefits to many discomforts of the upper and mid-body, including head colds, headaches, asthma, high blood pressure, infertility, and menstrual pain.
In effect, it improves digestion and relieves digestive problems, such as gas, acidity, and diarrhea. This pose stretches the abdominal organs and the pelvic region. In Bikram Yoga, this pose is referred to as "Fixed-Firm Pose." Attempting Supta Virasana before you can sit in Virasana can lead to injury, fast! So, take your time and remember there aren't prizes for achieving poses quickly! Once you feel comfortable in Virasana, you can begin to access the reclined version.
Yoga undressed the hero full version#
Depending on your flexibility, it might take a long time for you to comfortably access the full version of Hero, with the buttocks fully on the floor. This variation is only suitable for those who can sit with ease in Hero Pose ( Virasana). Its Sanskrit name - “Supta Virasana” (SOOP-tah veer-AHS-uh-nuh) - comes from three words:
Reclining Hero Pose stretches out these leg and hip muscles, which restores balance and equilibrium to your back. This tightness can lead to an over-arching of your low back, resulting in poor posture and possible back pain. If you spend a lot of time sitting, you might be familiar with tight hip flexors and quadriceps (your top thigh muscles). Reclining Hero Pose is a supine (lying-down) variation of Hero Pose ( Virasana), which provides an even deeper stretch to the thighs, hip flexors, and ankles than the upright version.