SupineBeginner
Reclined Hero with Hands at Heart
Supta Virasana
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About This Pose
Reclined Hero with Hands at Heart (Supta Virasana variation) adds a devotional element by bringing hands together at the heart while reclining. This variation provides an intense quadriceps and hip flexor stretch while maintaining a meditative, introspective quality. The hand position helps keep focus inward during this powerful opening.
Step-by-Step Instructions
- 1
Begin in Hero Pose
- 2
Lower onto elbows behind you
- 3
Recline onto your back or support
- 4
Place both hands on your heart
- 5
Close your eyes and breathe deeply
- 6
Feel the rise and fall of the chest
Alignment Cues
- Soften the breath
- Release shoulder tension
- Allow the lower back to settle
Benefits
- Deep quad stretch
- Opens hip flexors
- Meditative quality
- Introspective focus
- Heart-centered position
- Combines stretch and stillness
Modifications
- Use bolster under spine
- Place blanket under knees
Variations
- Arms extended
- With guided breathing
Cautions & Contraindications
Cautions
- Support lower back if needed
- Avoid knee strain
Avoid this pose if you have:
- Knee pain
- Lower back injury
Quick Facts
Primary Focus
chestSecondary Focus
hips
Suggested Hold
30 seconds
Tags
reclinedrestorativechestrelaxation
Equipment
yoga matbolster
