Reclined Hero Pose

Reclined Hero Pose, also known as Supta Virasana, is a yoga pose that provides a deep stretch of the hips, thighs and ankles while promoting flexibility in the spine. It is an advanced version of Hero Pose where one leans back to open the front of the body while the legs remain in the Virasana position. This pose can help improve posture, relieve tension in the hips and provide a calming effect.

How to do Reclined Hero Pose correctly

Follow these steps to get into Reclined Hero Pose:

1. Start in Hero Pose (Virasana), where you sit between your feet with your knees bent and your feet facing outwards.
2. Carefully lower your upper body backwards by first supporting yourself on your hands, then on your elbows, and finally lower your whole back towards the floor.
3. Keep the knees close together and let the hips become heavy as you feel the stretch in the front of the thighs.
4. Relax your arms at your sides or stretch them back for a deeper chest stretch.
5. Stay in the position for 30 seconds to a minute and slowly come back up using your elbows for support.

Common Mistakes in Reclined Hero Pose

Avoid these mistakes to ensure you get the most out of the position:

• Tight knees: If the knees feel tight or if they lift off the floor, it may be a good idea to use support under the hips or upper body.
• Back pain: If you experience lower back pain, you can place a pillow or bolster under your back to support the natural curve of the spine.
• Quick movement: Move slowly and controlled into and out of the position to avoid strain on the knees and lower back.

Modifications and Variations

If the pose is too intense, or if you have problems with your knees or back, try the following modifications:

• Using bolsters: Place a bolster or several blankets under your back for support if you have difficulty lying down completely.
• Block under the hips: If the hips do not reach the ground, you can sit on a block to reduce the strain on the knees.
• Beginner Modification: Try lying down with support under your back and hips, or start by sitting upright in Hero Pose for a longer period of time before trying to lean back.

Video: Supta Virasana with support

Watch this video to learn how to perform Supta Virasana with support:

Repetitions and breathing technique

Hold Reclined Hero Pose for 30 seconds to a minute, or longer if comfortable. Focus on deep, calm breaths: inhale as you feel the stretch in your hips, and exhale as you relax your body. Repeat the pose 2-3 times to improve flexibility and relieve tension in the hips and thighs.