How to do Supta Virasana - Reclining Hero 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 backwards. 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:
1. Seat yourself on your heels and slowly, move your heels away from under you to your side.
2. Hold on to your ankles and slowly lower yourself back to the ground.
3. Place your head on the ground and lie on the mat completely.
4. Let go of your feet and raise your arms above you.
5. Join your arms at the palms.
6. Hold this posture for 10-15 seconds.
7. Lower your hands back down, holding on to your ankles again.
8. Slowly lift yourself up again, returning to your starting position.

Why to:
Expands lungs and helps to breathe deeply.
Removes fatigue and refreshes the body.
Helps relieve stomach problems.
Makes the back flexible.

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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