Be certain of your physical abilities and limitations before attempting any yoga pose, and seek clearance from your physician if you are uncertain. Always respect your body and know your limits.

Yoga Reclined Hero Pose

Supta Virasana

This is an advanced pose, and should not be attempted by beginners or yogis with knee, ankle, hip, back, spinal, pelvic, or neck issues.

• Inhale, begin in Virasana.
• Exhale, bringing hands to floor behind hips to support torso as it moves back slightly.
• Inhale, relaxing hips, quadracepts, and ankles.
• Exhale, allowing torso, to ease back toward floor, while keeping core firm to protect back.
• Inhale, easing off stetch slightly.
• Exhale, if appropriate for your level, keeping core strong to support lower back, easing to forearms, and pausing for 3 breathes.
• Next exhale, if appropriate for your level, keeping core strong to support lower back, easing to shoulders.
• If ease is found in pose, beging to relax, shoulders back, front of hips, relax head to floor.
• To release, slowly rise in reverse sequence, one step at a time, to allow back to adjust, then once at seated, slowly come to choilds pose as counter pose and hold for at least three breaths.

This is an advanced pose, and should not be attempted by beginers or yogis with knee, ankle, hip, back, spinal, pelvic, or neck issues.

Congratulations on learning “Yoga Reclined Hero Pose, Supta Virasana”.