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Supta Virasana

The literal meaning of Supta is Lying down or reclining. Vira in Sanskrit means man, hero or chief. Reclining Hero or Heroine Pose intensifies the stretch in the thighs and ankles of its upright version. It also creates new stretches in the front groins and the deep hip flexors. The Therapeutic Applications of the asana includes Arthritis, asthma, headache, high blood pressure, respiratory ailments, menstrual discomfort, insomnia and infertility This reclining variation of Virasana is an intermediate pose. DO NOT perform this pose unless you can sit your buttocks relatively easily on the floor between your feet.

Asana Techniques
To start with the procedure, one must acquire the posture of Virasana.

  • Exhale and lower your back torso toward the floor.

  • Lean onto your hands, then your forearms and elbows.

    • Supta Virasana
  • Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone.
  • Then finish reclining, either onto the floor or a support.
  • If your front ribs jut up sharply toward the ceiling, it`s a sign of tight groins, which pulls your front pelvis toward your knees and causes your belly and lower back to tense.

  • Use your hands to press your front ribs down slightly and lift your pubis toward your navel. This should lengthen your lower back and lower it toward the floor. If it doesn`t, raise yourself onto a higher support. Then lay your arms and hands on the floor, angled about 45 degrees from the sides of your torso, palms up.

  • Sink the heads of the thighbones deep into the back of the hip sockets. It`s alright to lift your knees a little away from the floor to help soften your groins; in fact, you can raise your knees a few inches on a thickly folded blanket. You can also allow a little bit of space between your knees as long as your thighs remain parallel to each other.


    • However, Do not allow the knees to splay apart wider than your hips - this will cause strain on the hips and lower back. In the beginning, stay in this pose for 30 seconds to 1 minute. Gradually extend your stay to 5 minutes.

    To come out, press your forearms against the floor and come onto your hands. Then use your hands to lift your torso into Virasana. As you come up, lead with your sternum, not your head or chin. Come out of Virasana in the recommended manner.

    The Anatomical Focus in the body during this asana is Thighs and groins, Knees, Ankles, Arches, Abdomen and shoulders.

    Aid: If you`re not able to recline fully on the floor, set one or more folded blankets behind yourself to fully support your spine and head. Use as much height as you need to make the position reasonably comfortable.

    If your thighs insist on sliding apart in this pose, you might try one of two short-term solutions: bind your thighs together with a strap positioned around the mid-thighs; or squeeze a 2- to 3-inch thick book between your thighs. In either case be sure to draw your inner groins sharply up into your pelvis. A partner can also help you get a feel for the proper movement of the top thighs in this pose.

    Benefits of Supta Virasana
  • Stretches the abdomen, thighs and deep hip flexors, knees, and ankles.

  • The arches are strengthened.

  • Relieves tired legs.

  • Improves digestion.

  • Helps relieves the symptoms of menstrual pain.


    • Precautions
    If you have any serious back, knees, or ankle problems, avoid this pose unless you have the assistance of an experienced instructor.

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