Supta Virasana

Reclining Hero Pose

Asana Supta Virasana-Reclining Hero Pose.  This is not a pose for the stiff kneed, bad back, or faint of heart.  There’s a reason it’s named a hero.  Begin on your knees, allowing hips to settle down between the feet.  This is Virasana Pose.  Keep knees as parallel and close to each other as you can, with feet turned over– top of feet on floor.  From here, lower back toward the floor behind you, leaning on hands, then forearms.  If this is your first time out, ask a friend to support your back or place a block under the spine.  Slowly release lower back and buttocks and stretch spine out on block or floor.  Keep ribs soft, not extended up, and lengthen lower back by pulling belly in for support, this also helps thighbones to soften more deeply into the hip sockets.  Breathe deeply from the belly, stay as long as possible.  Return to upright position by pressing forearms against floor, and slowly lifting into Virasana.  Don’t lead with your head.

* This pose can also be used restoratively with the use of bolsters and blankets.  Place the bolster, or two, lengthwise-behind the hips so that when you lie back the spine is totally supported and comfortable. A rolled blanket can be placed behind the head if needed.  It is important that the body be totally at ease, willing to open and relax. Lengthen the breath, and make the exhale 3 counts longer than the inhale.

Health Notes: Thighs, knees, ankles, abdomen, and hip flexors are extremely stretched.  One is totally open and very vulnerable in this pose.  Because of that vulnerability, be very careful the ego does not push too hard or fast for accomplishment.  It can be helpful for asthma, and respiration, digestion and intestinal issues, high blood pressure, arthritis, insomnia, sciatica, flat feet, and menstrual discomfort are all supported.  When you can finally allow the body to lay back and totally open to this difficult pose, there are many wonderful supporting benefits.