Supta Virasana | A Yogi Grows In Brooklyn

Supta Virasana

Supta Virasana, or Reclined Hero’s Pose, is a deep posture that stretches and lengthens through the front side of the body. It is one of the rare poses where the internal hip rotator muscles are engaged.

If you experience knee sensitivity or if you are working through a knee surgery, injury, including knee replacement, this pose may be one to modify or completely replace, to avoid knee compression. Similarly, if you have a low back injury, this pose may be replaced or executed with support or props underneath the buttocks and back to access varying levels of the posture.

To find the pose, come to a seated position with legs extended. If comfortable, transition into sitting on top of your shins. Next, work to separate the heels, allowing your hips to settle between your feet (as needed, place a blanket or yoga block underneath the hips to support the pose). Once in a comfortable position, you can begin to recline the torso back, only going as far as is comfortable for your body. You can prop yourself up on your fingertips, forearms or completely recline and extend the arms overhead.

Once in your variation of Hero’s Pose, enjoy the stretch and luxuriate in the gratitude and benefits of the pose.

Happy International Yoga Day!<3