Pose of the Month: Virasana or Supta Virasana

Heather demonstrating Supta Virasana, Reclined Hero Pose. Her variation with the overhead grip stretches the shoulders and heart space.

Heather demonstrating Supta Virasana, Reclined Hero Pose. Her variation with the overhead grip stretches the shoulders and heart space.

Yogis! Post your variation of the Pose of the Month on Facebook or Instagram! Just tag @yogabydegrees and/or #yogabydegrees

Hero Pose or Reclined Hero Pose

Sanskrit: Virasana or Supta Virasana

Benefits:

  • Stretches abdomen, thighs and deep hip flexors
  • Improves digestion
  • Helps relieve symptoms of menstrual pain
  • Relieves headaches, head colds, respiratory ailments
  • Therapeutic for arthritis, asthma, flat feet, infertility, insomnia, high blood pressure, and varicose veins

Getting into the Pose:

  1. Warm up with some hip and thigh opening postures like balasana, baddha konasana, or gomukhasana first
  2. Kneel on your mat and pull your knees/inner thighs together to touch
  3. Splay your heels wide away from each other and remove the flesh on your calves out to the sides
  4. Sit your hips to the ground between your heels
  5. If you can’t sit comfortably on the ground, sit on a block, blanket or other support between your feet
  6. Only if your bottom can sit comfortably on the ground, option to continue to Supta Virasana, Reclined Hero Pose

Reclined Hero

  1. From Virasana, walk your hands behind your feet until you have space to put your elbows down
  2. Option to stay here on your elbows and forearms, or continue to lower your back down toward the floor
  3. Tilt the back of your pelvis down towards your knees to flatten your lower back if there is low back compression and ribs are sticking out
  4. If there is any discomfort still in your back, hips, or knees come back up to a higher support
  5. If your back is on the ground, let your arms lay at your sides or grab opposite elbows overhead

*A bolster or blanket under your spine and neck can be a great support

*Sandbags or weight across the tops of the thighs can deepen the release of the groins

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