Traditional
Reclining Hero Pose
Supta Virasana
Sit between the heels and lean back onto the hands, forearms, or floor.
- Benefits
- Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
- Props
- Bolster, blocks, or blanket optional.
- Hold Time
- 5 to 8 breaths
- Cautions and Contraindications
- Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
- Entering Reclining Hero Pose
- Begin in Hero Pose. Place the hands behind you and lean back onto the hands or forearms. Lower farther only if the knees and low back remain comfortable. Take a steady inhale to create length, then use the exhale to settle into the final shape.
- Exiting Reclining Hero Pose
- Press into the elbows or hands. Lift the torso back up and carefully bring the legs forward. Pause in a neutral position for a moment before continuing.