Reclining HeroSave PDF
Supta Virasana
soup-tah VEER-AH-sah-nah
Stretches thighs and abdomen
Improves digestion and respiration
Redirects energy to the mind
How to perform Reclining Hero
- Begin in Hero. Lean back with an exhale, resting on your elbows. Pause here for a moment.
- Slowly lower your torso to the floor with an exhale.
- Grasp opposite elbows above your head with an inhale.
- Hold the pose and take slow, deep breaths.
- Carefully rise back onto your elbows with an inhale. Pause here for a moment, then sit all the way up.
Alignment cues
- Keep thighs parallel
- Feet outside of hips
- Lift tailbone up toward pubic bone
- Keep feet parallel
Modification: Stay on your elbows. Separate your knees slightly but keep thighs parallel.
Avoid this pose if you have knee, back or ankle injury.
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More yoga poses to discover
Reclining Hero (Supta Virasana in Sanskrit) is an intermediate yoga pose that belongs to the back bends and hip openers categories. This asana targets abs, glutes & hip flexors and quadriceps, and also involves ankles, chest, knees and spine muscles. Reclining hero improves digestion and respiration; stretches thighs and abdomen and also redirects energy to the mind. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
