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Reclined Hero Pose – Supta Virasana

Pose Summary

Reclined Hero Pose aka Supta Virasana allows the practitioner to relax and surrender. It is important to be mindful of the knees in this posture in order to avoid injury. This is a great posture to practice backing off when you start to have any sort of painful sensation.

Yoga Collective - Reclined Hero Pose – Supta Virasana


Step 1

Start in an upright kneeling position with both shins and the tops of the feet on the earth The hips are over the knees.

Step 2

Bring the knees together as you separate the feet to just enough space where you can sit your buttocks between them. 

Step 3

On an exhale gently sit the butt down to the floor or a block. You can manually move your calf muscles outwards to create a little more space. 

Step 4

Once you are settled in this pose, bring the hands to the earth behind you. Shift the weight into the hands and then bring the elbows and forearms to the earth.  This may be enough for your body.

Step 5

If this feels comfortable and you do not experience any pain, especially in the knees, bring the back to lie on the earth.

Step 6

The tops of the feet, shins, and knees remain connected to the ground. The toes are pointed straight in back of you.

Step 7

Rest your arms alongside your body or grasp opposite elbows above head. 

Step 8

Lift your sternum, lengthen the spine, and broaden the collarbones.

Step 9

Tuck your chin slightly and soften the gaze down the centerline of the body.

Step 10

To release, gently press  forearms and the elbow into the Earth and lift the torso off the earth. Come back to a seated position


  • Stretches ankles, quads hips and core 
  • Helps improve posture 
  • Alleviates symptoms of asthma 
  • Relieve sciatica and varicose veins 
  • It provides relief for aching and tired legs


  • Knee or ankle injury 
  • Heart problems 
  • Headaches