Monday, April 12, 2010

Supta Virasana

 Reclining Hero Pose
Last few weeks we are on our search for some poses that can help one relax and de stress. One such pose that appeals a lot to me and all those who work standing jobs is what is known as “Supta Virasana”. The word “Supta” means reclining while the word “Vir” means brave like a hero or having qualities like being virile in Sanskrit. Hence “Supta Virasana” or Reclining Hero Pose.

How to Do Supta Virasana ?

1] Let us start the pose right from the beginning of doing Vajrasana. Sit on the mat with both the legs kept in front and hands on the side. Keep the spine straight and erect. Shoulders relaxed.
2] Fold your right leg in the knee joint and bring your right foot just on to the side of the right buttocks. {Note the difference from the regular Vajarasna}. In the same way bring the left foot too. Keep your arms on the side.
3] Slowly exhaling we lower the back torso towards the floor. Take the help of your hands by leaning on them in the beginning. Move towards the forearm and elbows and then reach the final phase. If needed hold your lower back at the end stage.
4] Keep your arms on the side of the whole body. For more comfort one can keep both the knees a little at a distance from each other, but not more than the hips.
5] Hold the pose for around 30 seconds to 1 minute. One can gradually increase it to around 5 to 10 minutes if feeling comfortable.
6] To get up lift your body especially the torso on the hands and then slowly come out from that pose. 


1] Those having issues with knee joint and ankles should avoid doing this pose.
2] Those suffering with back pain should do this pose with some guidance only.


1] A very beneficial for those women suffering with menstrual cramps and pain.
2] Stretches the abdomen, thighs, knees and ankles.
3] Improves digestion a lot, decreases bloating
4] De stress for those who work with standing leg all the time.

Chakra Benefit:

This asana has its effects on "Svadhistana Chakra" .
 Posted by Sudeep
Asanas that one can enjoy if one enjoy this :
Digg Google Bookmarks reddit Mixx StumbleUpon Technorati Yahoo! Buzz DesignFloat Delicious BlinkList Furl
blog comments powered by Disqus
Web Analytics