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Supta Virasana
(Reclining Hero Pose)

How to perform Reclining Hero Pose

Lay on your back with your legs bent, your toes pointing backward.

What is Supta Virasana?

One of the best poses for passively improving knee flexibility and overall leg mobility. As you go to lie back over two blocks placed under your head and thoracic, the weight of your body will pull on the knee joints. The support provided by the blocks will help you relax while in this pose, and it will open up your chest, making it easier to take fuller, deeper breaths.

When to use Supta Virasana?

Supta Virasana feels great both at the start and at the end of your yoga practice as it is known to relieve tension and weakness in the legs, providing your knee joints with a gentle passive stretch. This way it can be used to wash away excess stiffness and fatigue before you go into your practice, but also to cool down the muscles and help your joints recover from the exercise.

If your knees lack the necessary mobility, you might want to try simply crossing the legs instead of folding them underneath you. Otherwise, if you are working on gradually relieving stiffness and pain in your knees, you can also place blocks beneath your buttocks and upper back to offer support and make the bend milder.

Apart from providing your knee joints with a passive but quite noticeable stretch, Supta Virasana also improves the functionality of you abdominal organs and muscles in the pelvic region. This pose is considered restorative, as, through allowing you to effortlessly extend your leg muscles, it relieves fatigue and tension in your legs. For this reason, it is highly recommended to joggers or anyone who spends long hours on their feet.

Video sequences that include this pose