How to do Supta Virasana - Reclined Hero Pose

SUPTA VIRASANA | Reclining Hero’s Pose
Supta Virasana, or Reclining Hero's Pose, is the reclining variation of Virasana, a seated yoga pose, with the legs bent at the knees and the calves resting alongside the thighs, feet pointing backward. It is considered an intermediate pose that deeply stretches the back, legs, knees, hips and chest.
Supta virasana is a challenging pose and should not be performed by anyone who is uncomfortable sitting on his or her heels. In supta virasana, one sits on the floor between the heels, which causes a deeper stretch in the knees and ankles than seated virasana.
This pose involves intense internal rotation in the hip joint and acute flexion of the knees. It also deeply stretches the ankles.

How to:
Seat yourself on your heels and slowly, move your heels away from under you to your side.
Raise both your hands to the ceiling and interlock your fingers with your palms pointing at the ceiling.
Slowly fold at your hips and bend forward. Place your head between your knees.
Place your hands at the back beside your foot. Lift yourself back up.
Now, holding on to your foot, place your elbows on the ground and lower yourself backwards.
Place your head on the ground and lie on the mat completely.
Let go of your feet and raise your arms above you and fold them.
Hold this posture for 10-15 seconds.
Slowly return to your starting position.

Why to:
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.
Therapeutic for Arthritis, asthma, diarrhoea, digestive problems, flat feet, head cold, headache, high blood pressure, infertility, insomnia, intestinal gas and acidity, menstrual discomfort, respiratory ailments, sciatica and varicose veins

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

Best Time:
The best time to perform any yoga posture is in the early morning hours. In case of relaxation and stress and tension relieving posture, you can practice right before you go to sleep. But, it is advised to perform yoga at least once a day, regardless of the time. However, make sure to practice yoga at least 3 hours after your meals.







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