SupineIntermediate
Reclined Hero Backbend
Supta Virasana
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About This Pose
This restorative backbend stretches the thighs, hips, and spine while gently opening the chest and front body. Supta Virasana is excellent for relieving fatigue and creating space in the hip flexors.
Step-by-Step Instructions
- 1
Start in Hero Pose between your heels
- 2
Place hands behind you on the floor
- 3
Lower onto your elbows first
- 4
Slowly recline onto your back or a bolster
- 5
Rest arms by your sides or overhead
- 6
Breathe deeply into the front body
Alignment Cues
- Keep knees together
- Relax jaw and shoulders
- Breathe evenly into the chest
Benefits
- Stretches quadriceps deeply
- Opens hip flexors
- Relieves fatigue and tired legs
- Gently opens the chest
- Calms the nervous system
Modifications
- Use a bolster under the spine
- Place blocks under shoulders
Variations
- Arms overhead
- Reclined hero with block
Cautions & Contraindications
Cautions
- Support knees if needed
- Avoid lower back compression
Avoid this pose if you have:
- Knee injury
- Ankle pain
Quick Facts
Primary Focus
hipsSecondary Focus
spine
Suggested Hold
30 seconds
Tags
reclinedbackbendhipsrestorative
Equipment
yoga matbolster
