Pose sheet

Reclining Hero Pose

Supta Vīrāsanaसुप्तवीरासन

Lie on your back between your feet, knees bent and arms extended overhead.

Open this pose in the 3D body

Steps

Support

Pelvis, back, occiput, knees, shins, tops of feet, and arms.

Enter

Sit between your feet in Vīrāsana, keeping your thighs parallel.
Point your toes backward; place your hands behind you.
Exhale and gradually lower onto your forearms and elbows.
Rest your back and head down, keeping your pelvis grounded.
Inhale; extend your arms overhead with your palms facing up.

Hold

Keep your thighs parallel and feet aligned with your shins.
Gently draw your pubis toward your navel; lengthen your lower back.
Ground your shoulder blades; extend your arms without lifting your ribs.
Let the floor support your torso and head.

Exit

Bring your arms alongside your torso and ground your elbows.
Exhale; press your elbows and hands down, rising with your sternum.
From Vīrāsana, extend your legs forward, one at a time.

Breathing: Exhale to lower and rise; breathe without effort.
Gaze: Upward.
Duration: 30–60 seconds initially.

Adapt

Adaptations

Elevated torsoSupport your back and head on a bolster or stacked blankets.
Elevated seatRaise your pelvis on blankets; also increase your torso support.
Elevated shinsRaise your shins on blankets; let your feet extend beyond them.
Arms alongside your bodyRest your arms beside your torso with your palms facing up.

Variations

Half version: one leg extended; alternate sides.
Hold opposite elbows overhead.
Saddle: allows a greater lumbar arch.

Signals of effort

Deep flexion of both knees.
Plantar-flexed ankles with the tops of your feet grounded.
Hip extension with internal rotation.
Arms raised overhead.