(Reclining Hero Pose)
- Start from Virasana and Place hands beside the body with palm facing downward and finger pointing backward.
Exhale and with the help of hands pushing on ground lean back towards the floor.
Rest arm overhead and tuck chin to chest.
Keep breathing and maintain position for 30 secs to 2 min as per capacity.
Release and repeat the procedure for 2-3 times as per capacity.
- Never relive position by straightening the legs, it may dislocate the knee joints.
Don’t overstrain the muscles and ligaments of the legs.
As a beginner, it is very difficult to lean back on the floor, set a pillow or folded blankets behind to support the spine and head. The height of the pillow or blanket should be reasonable as per flexibility.
- With inhaling, taking the support of the arms raise the top higher than the bottom and Come in Virasana.
Precautions and Contraindications
- Heart problems
Back, Knee or ankle injury
Benefits of Supta Virasana
- It Stretches and strengthens the abdominal, thighs, knees, and ankles muscles. Increases flexibility in the knees and hips.
Stimulate and improves the function of abdominal organs.
Improves digestion and relieves gas, constipation, acidity.
Helps relieve the symptoms of menopause, menstrual pain, back pain.
Useful for high blood pressure and asthma.
Increases circulation in the feet and legs, Useful in flatfoot.