Supta Virasana (Reclining Hero's Pose) | iHanuman


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Supta Virasana

English Name: 
Reclining Hero's Pose
Practice Type: 
Practice Level: 
Asana Image: 
Supta Virasana with a Partner
Asana Description: 

Geometry: This asana is a variation of Virasana and is practiced lying down.

Arm Variations:

a)    arms sideways

b)   arms over the head

c)    arms folded over the head


Sit in Virasana.

Descend the buttockbones and tops of the thighbones towards the floor.

Press the outer shins and outer edge of the foot down as much as the inner shins and inner edge of the foot. 

Extend from the outer hips to the outer knees and you extend the top of the thigh bone. 

Lengthen from the inner knee to the inner groin and roll the top inner thigh down.

Lengthen the tailbone down as you place your hands behind your hips and press your hands down to lift the chest and lengthen the sides of the waist.

Keep these actions as you come down onto your elbows. Again press the shins and thighbone down as you lengthen the tailbone down and lift the chest and lower the back body to the floor or a support. 

Extend the arms over head to lengthen the torso and the sides of the waist.

Press the feet and shins and press into your elbows and lift up from the center of the chest. 

Take the outer shoulders back and the shoulderblades into the back to move the shoulders into the back and lift the chest. 

Place your hands in front of your knees and come onto all fours. 

Cross your legs behind you and place your hands back in line with your hips and sit behind your crossed legs.
Extend your legs into Dandasana.

Additional Actions:

Lengthen the tailbone down towards the heels and lift the pubis towards the navel before extending back towards the floor. Stretch the front of the body up from the pubis

The thighbone moves down into the hip socket as the quadriceps move out towards the outer hips.

Revolve the thighs outwards and move the shins and feet closer to them.

Sanskrit Pronunciation: 
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Stretches the abdomen, thighs and deep hip flexors (psoas), knees, and ankles. Strengthens the arches. Relieves tired legs Improves digestion Helps relieves the symptoms of menstrual pain.

This asana relieves morning sickness, constipation and flatulence. It is especially beneficial in pregnancy and safe for heart disease and other serious conditions.

This asana aids digestion and may be practiced after heavy meals to obtain lightness in the stomach. It is extremely useful in cases of acidity, rheumatism, stomach-ache, pain in the back, asthma, ulcers, heartburn, disorder of the ovaries, and inflammation of the nerves. This asana is also recommended for athletes.


Supta Virasana is recommended during menstruation if there is pain in the abdomen, profuse discharge, cramps, dizziness, pms, dysmenorrhea or leucorrhea. This asana will help soothe the nerves during menopause.


This asana is recommended for preparing the body for pranayama. In Supta Virasana and Matsyasana the entire body from the base of the pelvis to the top of the chest is extended, bringing control over the pelvic and thoracic diaphragm.

Beginners Tips: 

If your thighs insist on sliding apart in this pose, you might try one of two short-term solutions: bind your thighs together with a strap positioned around the mid-thighs; or squeeze a 2- to 3-inch thick book between your thighs.

Modifications and Props : 

For overweight individuals or tension in the thighs and knees it may be difficult to recline backwards. Use support under the back. In this way the tension in the muscles is reduced.


If you have any serious back, knee, or ankle problems, avoid this pose unless you have the assistance of an experienced instructor.

Virasana can be practiced during pregnancy with the use of a blanket underneath the buttocks so the uterus is not pressed downwards. Raising the arms makes breathing easy and releases wind.

Common Issues:

The knees spread apart. Correction: Belt the knees. Extend from the outer hips to the outer knees and draw the knees together.

The tops of the feet do not press evenly into the floor. Correction: Press evenly into the feet. Press more onto the little toe side.

The lower spine is not lengthened; the lower back is overarched. Correction: Press the shins and lengthen the tailbone down towards the heels/knees.
Lift the front of the pubis towards the navel and stretch the entire front of the body.

The chest is not lifted. Correction: Press the forearms and lift the chest. Broaden the collar bones and take the inner shoulder blades in.
The sides of the waist are not even. Correction: Press the shins as above and extend the arms overhead to lengthen both sides of the waist. 

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