Supta virasana (Therapy)

The Sanskrit name is derived from “supta” means “reclined” “vira” meaning “hero” and “asana” means “pose”.

• Start by placing a yoga mat on the floor. Place a yoga bolster and Blanket vertically on the mat.

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  Kneel on the floor with your knees together and your feet slightly wider than hip-width apart.

• Sit back between your feet and place the bolster or blankets behind you, perpendicular to your body.

• Ensure that the bolster or blankets are positioned to support your spine and head when you recline onto them.

• Slowly lower yourself onto the bolster OR Blankets allowing your spine to rest comfortably along the length of the props.

• Adjust the position of the props as needed to ensure that your entire spine is supported, from your tailbone to your head.

• Extend your arms out to the sides with your palms facing up, allowing your chest to open and shoulders to relax.

• Close your eyes and take a few deep breaths, allowing your body to relax into the pose with each exhale.

• Hold Supta Virasana for 1-3 minutes, breathing deeply and evenly.

• By taking the support of elbows gently come up into seated position and release the legs.  

• Avoid forcing your hips to the floor if you feel discomfort; instead, use props for support.

• Keep your spine lengthened and your chest lifted as you recline onto the props.

• Relax your shoulders away from your ears and broaden your collarbones.

• Allowing the knees to splay outward instead of keeping them in line with the hips.

• Allowing the lower back to arch excessively, which can compress the lumbar spine.

• Holding tension in the hips or knees, leading to discomfort or pain.

• Avoid in case of any hip & Knee Injury

• Avoid in High Blood Pressure

• Avoid during Pregnancy

• Avoid in any discomfort in the abdominal region