Supta Virasana

(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.

Beginners Tip

  • 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.

Releasing Procedure

  • With inhaling, taking the support of the arms raise the top higher than the bottom and Come in Virasana.

Precautions and Contraindications

  • Heart problems
  • Stiff knee

  • A headache

  • 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.

Preparatory Poses

  • Balasana
  • Baddha Konasana

  • Virasana

Follow-up Poses

  • Padmasana
  • Bakasana