Supta Virasana, also known as Reclined Hero Pose, is a yoga asana or posture that involves reclining back while sitting in Virasana or Hero Pose. In Sanskrit, "supta" means "reclined," "vira" means "hero," and "asana" means "pose."
How To Perform Supta Virasana (Reclined Hero Pose)?
Start by kneeling on the floor with your knees together and your feet slightly apart. Your toes should be pointing directly behind you.
Keeping your knees together, sit back on your heels. If this is uncomfortable, you can place a folded blanket or cushion between your buttocks and heels.
With your hands on your thighs, inhale and lengthen your spine. Exhale and slowly lean back, using your hands to support your back.
Lower your elbows to the floor, one at a time, and then extend your arms straight above your head, keeping them shoulder-width apart.
Gently lower your back and head to the floor, keeping your arms extended above your head.
Relax your entire body and breathe deeply. Stay in the pose for 30 seconds to a few minutes, depending on your comfort level.
To come out of the pose, inhale and lift your head and arms up off the floor, and then use your hands to support your back as you sit up.
Note: It is important to avoid this pose if you have any knee or ankle injuries, or if you have difficulty sitting back on your heels.
Modifications
Use props such as bolsters, blankets, or blocks to support the back, neck, and head.
Place a rolled-up towel or blanket under the knees for support.
Use a chair or wall for extra support.
Benefits
Stretches the thighs, knees, and ankles.
Stretches the abdomen, chest, and throat.
Helps to improve digestion and relieve gas.
Can help to alleviate menstrual cramps.
Can be beneficial for respiratory conditions.
Can help to relieve mild depression, anxiety, and fatigue.
Can be a restorative pose that promotes relaxation and calm.
Contraindications
Knee, ankle, or hip injury or pain.
Pregnancy.
High or low blood pressure.
Heart or breathing problems.
Lower back pain or discomfort.
Headache or migraine.
Dosha
Supta Virasana can help to balance all three doshas (Vata, Pitta, and Kapha) as it provides a grounding and calming effect on the mind and body.
Chakra
Supta Virasana stimulates the Anahata (Heart) chakra, which can help to open the heart center and promote feelings of love, compassion, and self-acceptance.
History Of Supta Virasana (Reclined Hero Pose)?
It is believed to have originated in India as a preparatory asana for deeper meditation and pranayama practices. The name "Virasana" means hero pose, while "Supta" means reclined or supine. It is said that the pose was traditionally practiced by yogis and sadhus who spent long hours in meditation and required a pose that would help them sit comfortably for extended periods of time.
Supta Virasana is also known as "Ardha Supta Virasana" (half reclined hero pose) and "Supta Swastikasana" (reclined auspicious pose) in some yoga traditions. The pose has gained popularity in the modern yoga practice due to its therapeutic benefits for the spine, hips, and thighs. It is often used in restorative yoga classes and as a counterpose to more vigorous backbends and hip-opening postures.
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