How to do Supta Virasana / Reclining Hero Pose: Its Benefits

Have you been into the world of yoga for quite a long time? Then it is time that you go to the intermediate level of yoga asanas. You must also start practicing Pranayama. These yoga asanas are slightly tougher to do than those for the beginners, but with regular practice you can master this set of yoga asanas too.

You can see different types of yoga poses, which differ in their intensity. It depends on the person who does it to choose a pose according to his/her capacity. Basic or beginners yoga poses are easy to do and can be done by all. Even those who are new to yoga can start it without much difficulty. After you are well versed with the first level, you can move on to the next level of yoga, called intermediate yoga asanas.

Reclining Hero Pose Yoga

Intermediate yoga level includes twists, backbends and inversions, which a beginner might find complicated. So only after you practice the first level can you go to the intermediate level.

Supta Virasana is an intermediate yoga pose which is a reclining form of Virasana posture. This pose is also known as ‘reclining hero pose’. It got its name from Sanskrit, where ‘supta’ means lying down and ‘vira’ means ‘hero’. ‘Asana’ in Sanskrit means ‘posture’.

Steps for doing Supta Virasana Yoga:

You can start it by doing Virasana first. This will warm up your body and make you ready for the Supta Virasana.

  1. Sit n the floor and get in to Vajrasana pose.
  2. Place your knees on the ground in such a way that they are at right angles with the ground and parallel to each other.
  3. Now you have to place the upper part of your feet on the ground, firmly.
  4. Let your buttocks be on the floor, in between your feet.
  5. Now put your hands beside your body and let the palms face the ground. Rest your palms on the ground.
  6. Take a deep breath and as you exhale, lean your body in the backward direction. You can get yourself some support with your hands for doing this asana. First put your weight on your hands and then shift the weight to your elbows and the forearms.
  7. Remember not to change the position of your legs. You are only to move your upper body and waist in the backward direction.
  8. Next you can place your chest, head and the body on the ground and take a relaxing position.
  9. Let your hands be placed on either side of your body, just as you do in the Savasana pose, a little away from the body and placed comfortably. Your palms should be facing upwards, towards the ceiling.
  10. Close your eyes and start counting your breath.
  11. Remain in this pose for 30 seconds to 1 minute and then you can get back to the original position. Once you are an expert in doing this pose, you can remain in this pose up to 5 minutes.
  12. When you come out of Supta Virasana, you must first get to the Vajrasana pose and then release from the asana.
  13. You can repeat this pose for 10 to 15 times a day.

Benefits of Supta Virasana:

  • Practicing Supta Virasana regularly helps in providing a good stretch to the muscles of the abdomen and the back, as well as to the arms, thighs, knees, shoulders and ankles.
  • You can keep away any of the pains related with the joints by doing this pose.
  • If you have minor back pain, doing this pose regularly will get you relief soon.
  • This yoga pose is also good for your digestive system and improves the functioning of the digestive system.
  • It is an excellent pose for getting relief from tired legs.
  • Doing Supta Virsana is a good way to increase the circulation of blood in the heart and head.
  • Majority of girls suffer from menstrual pains. You get relief from such pains and discomforts by doing Supta Virasana regularly.

Tip to Remember:

When you practice this asana for the first time, you may find it hard to do it properly. So you can put two folded blankets under your upper back and rest your body on top of these blankets instead of the floor. Those suffering from minor back problems also find this effective.

Cautions while doing Supta Virasana:

  • Those who are suffering from severe back injury or pain in the back are advised not to do this asana as it can make things worse for them.
  • Those who have undergone some back surgery are also not to do this yoga exercise.
  • If you have had any severe neck injury, you must never try doing this yoga pose. Even if you have neck pain, you must refrain from doing this pose. However, you can try doing Virasana, which is simple and easy to do. Here you need not lean your body backward as in Supta Virasana.
  • If you have undergone a neck surgery, you must never try doing this asana. It can only harm your neck and associated parts.
  • People who have had a knee surgery, those who are suffering from severe pain in the knees and who have had any knee injuries are also not to attempt this yoga pose as knees have a major role in doing this pose and much pressure is applied on the knees.
  • If you have any fracture in your hands or legs and any pain in the joints, you are not allowed to do this asana.

So, practice Supta Virasana daily and you will soon start getting benefits from this asana. If you are a beginner, practice Virasana fist and then move on to Supta Virasana.

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2 Responses

  1. Harpreet Kaur says:

    Is it helpful in patient having fibroid uterus

    • Nikitha says:

      yes its helpful for these patients. But don’t practice these asanas during the first 3-4 days of your Menstruation or periods or any time when you are experiencing a heavy blood flow.

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