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Reclining Hero Pose: Supta Virasana | Traditional

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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

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.