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Supta virasana (Therapy)

सुप्त विरासना / Reclining Hero Pose

October 8, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • It helps in relieving the pain and other symptoms of menopause
  • Reduces the swelling of legs that arises during pregnancy
  • Helps in improving the digestive system and relieves gas
  • Helps in controlling high blood pressure and asthma c
Ailments Tackled
  • Bloating
  • Diabetes
  • Asthma
Steps to perform the Asana: Supta virasana (Therapy)
  • Start by placing a yoga mat on the floor. Place a yoga bolster and Blanket vertically on the mat.
  •   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.<strong>  </strong>
Key Alignment Points
  • 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.
Common Misalignments / (Mistakes)
  • 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.
Contraindication / Cautions
  • Avoid in case of any hip & Knee Injury
  • Avoid in High Blood Pressure
  • Avoid during Pregnancy
  • Avoid in any discomfort in the abdominal region
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