Supta Virasana – Reclining Hero Pose

Supta Virasana – Reclining Hero Pose


Supta Virasana is derived from the combination of the Sanskrit words Supta(Reclined), Vira(Hero), and asana (posture or pose). It is called as Reclining Hero Pose in English.

Preparatory poses for Supta Virasana are Gomukhasana, Bhujangasana, Virasana, Baddha Koṇasana and Balasana; and the follow-up poses are Bakasana, Baddha Koṇasana and Lotus position.

It is an intermediate level yoga pose. It is an advanced variation of Virasana. Supta Virasana has two main variations ArdhaSupta Virasana (Half Reclined Hero Pose) and Eka Pada Supta Virasana (One-Legged Reclining Hero Pose)

Steps Involved:

  1. Start with performing the Virasana (Hero Pose) on yoga mat.
  2. Place your hands by your sides.
  3. Exhale; carefully lean backwards towards the yoga mat.
  4. Shift your weight on to your hands and then your elbows and forearms.
  5. Place your hands at your back, when you are leaning on your elbows.
  6. Slowly release the buttocks
  7. Push yourself downwards towards your tailbone to lower back.
  8. Hold in this position for few seconds (30 to 60 seconds).
  9. Breathing should be normal.
  10. Exit the pose by come back to the Virasana.
  11. Repeat all of the above steps at least thrice to get more benefits.


  • Relieves the tired legs.
  • Regulates the menstruation cycle.
  • Stretches the quadriceps, abdomen, thighs and deep hip flexors (psoas), knees, and ankles
  • Helps to cure the sciatica.
  • Regular practise can cure the intestinal gas, insomnia, asthma and high blood pressure.
  • Opens the chest.
  • Increases the oxygen intake and regulates the breathing.
  • Also it is helps to cure the headaches, diarrhea, Colds, flat feet and varicose veins.
  • Improves the digestion system.
  • It helps to strengthen the arches.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Menstruation
  • Knee problems
  • Back Injury
  • Ankle Problems

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Do not practise this pose directly on the plain yoga mat, unless you can sit your buttocks easily on the yoga mat between your feet. Instead you can practise with the help of blocks.

Do not rush. When practicing this pose, if you find any pain or discomfort. Please exit the pose, and ask for expert’s guidance and doctor’s advice.