Basic SittingBeginner

Reclining Hero Pose

Supta Virasana

Reclining Hero Pose (Supta Virasana) takes the kneeling seat back onto the floor, deeply stretching quads and hip flexors while opening the front body.

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How to Perform

1
Begin in Virasana with knees together and feet beside hips, sitting between heels.
2
Lean back onto hands, then forearms, keeping knees grounded.
3
Lower torso to floor, resting spine and back of head while keeping thighs parallel.
4
Extend arms overhead or alongside body, lengthening tailbone toward knees to protect low back.
5
Breathe smoothly for 5–10 breaths, then press elbows into floor to rise, returning to Virasana before releasing legs.

Benefits

Stretches quadriceps, hip flexors, and ankles while lengthening abdominal organs.
Relieves leg fatigue after standing, walking, or athletic training.
Opens chest and diaphragm to support deeper breathing.

Alignment Cues

Knees point straight ahead without splaying.
Feet stay alongside hips with toes pointing back.
Lower back lengthens toward floor—no compression.
Arms extend without lifting shoulder blades.

Common Mistakes

No common mistakes listed.

Contraindications

• Knee or ankle injury without adequate support
• Low back issues aggravated by deep extension
• Pregnancy in later trimesters

Recommended Props

Bolster along spineBlankets under knees or headBlock between heels