Reclining Hero Pose

Supta Vīrāsana

Reclining Hero Pose
CategorySupine TypeStretch LevelIntermediate Hold60 sec MusclesLegs, Hips, Chest BreathingDeep breathing into an open chest

How to do it

  1. EnterFrom Hero Pose, sitting between your heels, lean back onto your hands, then your elbows, and slowly lower your back toward the floor. Stop at any level that feels comfortable.
  2. HoldKnees stay together and pressed to the floor. Don't crunch your lower back. If it pulls, come back onto your elbows or place a bolster under your back. Breathe deeply.
  3. ExitPress into your elbows, then your hands, and use your arm strength to lift your torso.

Benefits

A deep stretch for the fronts of the thighs and an opening for the chest.

Cautions

  • Knee injuries
  • Lower back pain — stay on a prop or on your elbows

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Counterpose

Knees-to-Chest Pose Knees-to-Chest Pose Beginner

Where it appears

Similar poses

Revolved Abdomen Pose Revolved Abdomen Pose Intermediate Reclining Hand-to-Big-Toe Pose (Side) Reclining Hand-to-Big-Toe Pose (Side) Intermediate Reclining Hand-to-Big-Toe Pose (Twist) Reclining Hand-to-Big-Toe Pose (Twist) Intermediate

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