Supta Virasana

Common Title Supta Virasana
English Title Reclining Hero Pose
Sanskrit Title Supta Virasana
All Titles Reclining Hero Pose, Supta Virasana, Saddle Pose
Pose Level Advanced
Pose Position Supine
Pose Type Stretch,
Sanskrit Pronunciation Play Audio
Tags

Are you a yoga teacher? Sign-up to create your own lists of yoga poses using our yoga class planning software.

Yoga Sequences

List of yoga sequences with Supta Virasana:

My Sequences

Are you a yoga teacher? Try yoga sequence builder to create your own visual library of yoga sequences. Join your fellow yoga teachers!

How to do Supta Virasana

The below cues added by yoga teachers show multiple ways to do Supta Virasana depending on the focus of your yoga sequence and the ability of your students.

To view the complete steps and corresponding yoga sequence, please consider signing-up to Tummee.com yoga sequence builder that is trusted by yoga teachers worldwide to plan their yoga classes. Learn more.

  1. Supported with bolsters and bricks. ...
  2. option to stay leaning on hands or elbows ...
  3. use a block under your shoulders if needed knees touching each other stay on ground ...
  4. Saddle I like this pose with a bunch of props (2 bolsters, 2 blocks, 2 blankets) because it's more comfortable for my low back & knees. Feel free t... ...
  5. 5 breaths. Slowly coming up, sitting on your heels gently place the outside of your hand onto the mat with the palms facing up for a gentle wrist stre... ...
  6. There are several options for Saddle pose. Start with sitting on your heels and notice how it feels. If there’s pain in the knees, skip this pose and ... ...
  7. There are several options for Saddle pose. Start with sitting on your heels and notice how it feels. If there’s pain in the knees, skip this pose and ... ...
  8. Release the lower back. Use a blanket on knees if feeling pressure. ...
  9. Once you are comfortable leaning back in your elbows in Hero Pose, you can recline all the way back. Again, if there's any negative sensations in the ... ...
  10. Supta Virasana, the reclining variation of Virasana, is an intermediate pose. DO NOT perform this pose unless you can sit your buttocks relatively eas... ...
  11. Saddle pose stretches your quads. If you need a prop, let me know. 180 seconds (3 minutes one side) (right) ...
  12. Saddle pose for other side. (left side) ...
  13. sit on bolster, left leg straight ...
  14. sit on bolster, right leg straight ...

Discover more cues, teaching ideas, and how to do steps at How to Do Supta Virasana

Supta Virasana Benefits

Supta Virasana Benefits:
  • Helps prevent arterial blockages by gently massaging and strengthening the heart and increasing coronary blood flow.
  • Increases the elasticity of lung tissue.
  • Enhances resistance to infections.
  • Relieves indigestion, acidity and flatulence.
  • Corrects a prolapsed uterus, and tones the pelvic organs.
  • Relieves lower backache.
  • Reduces inflammation in the knees, and relieves gout and rheumatic pain.
  • Relieves pain in the legs and feet and rests them, alleviating the effects of long hours of standing.
  • Helps correct flat feet.
Continue reading more on Supta Virasana Benefits

Supta Virasana Contraindications

 (Reclining Hero Pose) Supta Virasana Contraindications: You should avoid this pose (or reach out to an experienced teacher), if you have any of the following:
  • Angina
  • Partially blocked arteries
  • Recovering from bypass surgery

Supta Virasana Variations

We have 1500+ yoga poses with many Supta Virasana variations along with 10000+ reference yoga sequences and cues. Please sign-up to view different variations of Supta Virasana to plan your yoga classes and yoga sequences.

Supta Virasana Steps

 (Reclining Hero Pose) Supta Virasana Steps:
  1. Bringing the body to relax in Corpse pose, stay for a few breaths.
  2. Bring the feet by bending at the knees close to the hip and place them there. Inhale and take the arms above your head stretched and place them on the floor raising the lower back away from the floor.
  3. Exhale at the pose and begin deep breathing and with every breath stretch deeper taking the arms out far above you with tight core muscles raise the back away from the floor, placing the shoulders on the floor.
  4. Remain here for about 6 breaths if it is comfortable or release when uncomfortable.
  5. This pose has a direct impact of the abdominal muscles and strengthening the core and the abs.
  6. Release and relax.
Learn more: Supta Virasana Steps

Supta Virasana Modifications

We have 1500+ yoga poses with many Supta Virasana modifications along with 10000+ reference yoga sequences and cues. Please sign-up to view different modifications of Supta Virasana to plan your yoga classes and yoga sequences.

Supta Virasana Preparatory Poses

Please sign-up to view preparatory poses for Supta Virasana. We have 10000+ reference sequences along with foundational yoga sequences built from a library of 1500+ yoga poses (with new yoga poses added daily).

Supta Virasana Relaxing Follow-up Poses

Please sign-up to view relaxing follow-up poses for Supta Virasana. We have 10000+ reference sequences along with foundational yoga sequences built from a library of 1500+ yoga poses (with new yoga poses added daily).

Learn more about us.

Supta Virasana Level Up Follow-up Poses

Please sign-up to view level up follow-up poses for Supta Virasana. We have 10000+ reference sequences along with foundational yoga sequences built from a library of 1500+ yoga poses (with new yoga poses added daily).

Supta Virasana Yoga Sequences

Supta Virasana Titles in English and Sanskrit

Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Below are common titles of Supta Virasana:

  • Reclining Hero Pose
  • Supta Virasana
  • Saddle Pose

Supta Virasana Sanskrit

Please click on the link below to listen to Sanskrit pronunciation of Supta Virasana:

Play Sanskrit Audio File.

More about Supta Virasana