Reclining Hero Pose - Australian School of Meditation & Yoga | ASMY

Reclining Hero Pose


(Supta Virasana)

Level: Moderate

Benefits: Stretches the front and back of body, improves digestion.

Cautions: Knee pain, lower back pain, varicose veins, arthritis, sciatica.

How To

Fig. 1 Fig. 2 Fig. 3
  1. From the Hero Pose lean back and place your hands on the floor behind you. Keep your abdomen engaged as you lower onto your elbows. Lengthen through your tailbone and keep the front of the body long. (fig 1)
  2. Lower your back down onto the floor. Bring your arms out to the sides with the palms up. (fig 2) Keep your thighs hip width apart or closer and parallel.
  3. Stay for 30 – 60 seconds or longer if you like.
  4. To come upright press your forearms into the floor and lift up onto your hands, sit to one side of your legs and then swing them round in front to shake them out.
  • To ease into the pose you can do the Half Reclining Hero pose by having one leg straight out in front and lengthening into the heel of that foot.
  • If you are too tight in the front of the body recline on a bolster or some folded blankets. (fig 3)
To Deepen
  • Raise your arms over your head to the floor behind you.