Supta Virasana – Reclining Hero Posture

By Prana Yoga | In All Yoga Postures, Back Bends, Vajrasana Group | on June 9, 2014

This is an intense stretch on the knees so be particularly careful if you feel any pain. DO NOT practice this posture until you can sit your buttocks easily on the floor between your feet (without lying back) – see Virasana (Hero Posture). Use a bolster or folded blanket under the back to start with



  1. Start sitting in Virasana (Hero Posture)
  2. Exhale bringing your hands to the floor behind you, lower your boddy down onto your forearms and elbows. At this point you can lift your pelvis slightly tucking the tail bone under, then sit back down.
  3. Completely lower your back, either onto the floor or a support, and release the arms, laying them beside the body with the palms facing up.
  4. Lengthen your lower back, by tiping the pelvis towars the naval. This should lower it toward the floor. If it doesn’t, raise yourself onto a higher support.
  5. Do not allow the knees to splay wider than the hips, as much as possible keep them together.
  6. At this point you may want to raise the arms above the head for more of a stretch.
  7. Breathe deeply in the posture relaxing all of the muscles.
  8. Slowly increase the duration as you get more comfortable
  9. To come out of the posture, press your forearms against the floor and come onto your hands. Then use your hands to lift your torso into Virasana (Hero Posture). As you come up, lead with your sternum, not your head or chin.


  1. Stretches the abdomen, thighs and deep hip flexors (psoas), knees, and ankles
  2. Strengthens the arches in the feet
  3. Relieves tired legs
  4. Improves digestion
  5. Asthma and respiratory ailments
  6. Digestive problems
  7. High blood pressure
  8. Insomnia
  9. Intestinal gas and acidity
  10. Menstrual discomfort
  11. Sciatica
  12. Varicose veins


  1. Back and knee injuriies

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