Reclined Hero Pose

Supta Vīrāsana is comprised of "Supta" (supine, lying down) and "Vīrāsana" (Hero Pose). It is a deep backbend and leg stretch pose, moving from Hero Pose to lying on the back.

This pose promotes a deep stretch in the quadriceps and hip flexors, while enhancing flexibility in the knees and ankles. By widely opening the front of the body, it is believed to expand the rib cage and deepen breathing. It fosters mental openness and stress reduction.

From Hero Pose (Vīrāsana), slowly lower elbows to the floor, then gently recline the torso onto the back. Arms can rest alongside the body or extend overhead. If there is any pain in the knees or lower back, avoid deepening the pose and use props.