Supta Virasana: Steps, Benefits And More

Supta Virasana

Supta Virasana is one of the greatest Yoga Poses. It is a variation of the Virasana Yoga pose. Supta Virasana is also known as Reclined Hero pose and Reclining Hero Pose. This yoga pose creates pressure to stretch thighs, knees, and hips flexors.

What Is Supta Virasana?

The word Supta Virasana originates from the Sanskrit Language. In Sanskrit, Supta means lying down, Vir means hero, and Asana means pose. Reclined Hero Pose is an intermediate yoga pose. So, it is very important to be very careful while it is practiced. This yoga pose requires a strong and flexible lower back. So, if you are feeling discomfort or not flexible enough while practicing Supta Virasana, then you can definitely use props to practice it. You should practice Virasana as a preparatory pose of Supta Virasana.

Preparatory Poses For Supta Virasana:

Before doing Supta Virasana or Reclined Hero Pose, do the following poses as preparatory poses which will make it easier for you to do the Reclined Hero Pose.

  • Balasana (Child’s Pose)
  • Gomukhasana (Cow Face Pose)
  • Bhujangasana(Cobra Pose)
  • Baddha Konasana (Bound Angle Pose)
  • Virasana(Hero Pose)

(Also Read: Bakasana Or Crane Pose Steps & Benefits)

Steps To Do Supta Virasana Or Reclined Hero Pose: 

You should practice properly all yoga poses always to get 100% results out of them. That is why you need to know the proper steps. Below are the steps of Supta Virasana:

Step 1:

At first, start the pose by kneeling down. Then spread your knees apart to sit between them.

Step 2:

You do not sit on your feet. You have to keep your feet outside of your hips. Note that your toes should be pointing backward. Also, note that your feet’s tops should be pressing onto the floor.

Img Src: Freepik

Step 3:

You have to follow that your knees are not wider than your hips. After that, you have to lie down slowly by first using your hands. Then lie down using your elbows.

Step 4:

You are instructed to hold this pose for 20 to 30 seconds. Then raise your body slowly. And use your hands to come back to the starting position.

(Also Read: Navasana Or Boat Pose Steps & Benefits)

Follow-Up Poses For Supta Virasana Or Reclined Hero Pose:

Reclined Hero Pose is prepared you to do the following Yoga Poses:

  • Bakasana (Crane Pose)
  • Padmasana (Lotus Position)
  • Other backbend and standing poses

Benefits Of Supta Virasana Or Reclined Hero Pose:

Reclined Hero Pose is famous for its various health benefits. So, without any further delay let’s know them all. So, the benefits of Reclined Hero Pose are:

1. For Digestion:

Reclined Hero Pose is a very beneficial yoga pose in increasing digestive power. If you regularly suffer from acidity, bloating, indigestion, constipation, etc. then this is a very good posture for you. Because Reclined Hero Pose improves the digestive system greatly.

2. Opens The Heart Chakra:

Reclined Hero Pose helps to prevent arterial blockages. This yoga poses gently massages and strengthens the heart and increases coronary blood flow. It also helps to increase the elasticity of lung tissue.

(Also Read: Kumbhakasana Or Plank Pose Steps & Benefits)

3. For Relaxation:

Reclined Hero Pose is a great arm to relax the muscles of your legs and knees. It also gives relief to the tired legs. This Yoga relieves menstrual pain. It stretches the abdomens, thighs, and ankles. Also relieves the lower back ache.

4. For Several Medical Conditions:

Reclined Hero Pose cures several medical conditions like Headaches, Flat Feet, Insomnia, Infertility, Acidity, Diarrhea, Arthritis, High Blood Pressure, Gastritis, and Sciatica.

And also Reclined Hero Pose strengthens your arches.

(Also Read: Dhanurasana Or Bow Pose Steps & Benefits)

Precautions To Do Reclined Hero Pose:

To do Reclined Hero Pose you are advised to take some precautions. Below are the precautions to take before and while doing Reclined Hero Pose.

  • Do not eat anything while you are going to practice yoga. Always practice yoga on empty stomach.
  • If you are a beginner or have some difficulties in doing it. So you can use some props like blocks, straps, and bolsters.
  • Do not practice Reclined Hero Pose if you are suffering from a knee or ankle injury.
  • Keep your knees at the same level as your hips.

(Also Read: Sirsasana Or Headstand Steps & Benefits)


So this was all about Reclined Hero Pose. Through this whole article, I can conclude that Supta Virasana is a base pose to do another yoga pose. Reclined Hero Pose also has a lot of benefits like improved digestion, relieving tired legs, relieving the muscles of the legs and knees, and so on.


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