How to Do a Reclining Hero Pose

The Reclining Hero Pose, or "Supta Virasana," is an advanced and challenging yoga pose that is relatively popular. The Reclining Hero pose continues from the regular Hero pose. After forming the Hero pose, a practitioner will continue the pose and slowly recline backward until parallel with the ground. While the Reclining Hero Pose is certainly more challenging than the Hero pose, it offers benefits in terms of targeting different muscle groups. With some knowledge and moderate experience with yoga, you can learn the Reclining Hero.

Part 1
Part 1 of 3:

Starting With the Hero Pose

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    Position yourself on your mat. The first thing you need to do to get into the Hero pose is to position yourself on the mat properly. Without being positioned on the mat properly, you won't be able to set yourself up for the pose.
    • Position yourself on your mat with your knees, shins, and feet flat on the mat.
    • Your legs (from feet to knees) should be spaced hip width apart.
    • Your body should be tilted forward a little bit.
    • Inhale and exhale as you are situating yourself.[1]
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    Slowly sit in between your heels. After you're positioned on the mat with your feet hip-width apart, you'll need to slowly sit in between your heels. Do this movement slowly and deliberately, otherwise you might mess up the movement or injure yourself.
    • As you lower yourself, you can put your hands on your thighs with your arms straight, or you can put your hands on your calves for support.
    • Tuck your thumbs into your knee creases and gently roll your calf muscles out and backwards.
    • Squeeze your knees together and make sure they are not farther than hip-width apart.
    • Move your behind slowly down toward the ground between your feet.[2]
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    Use a pillow or block, if you are unable to sit on the ground. If you are unable to completely sit on the floor between your feet, sit on a pillow or a block. Props are there to support you and any number of factors can cause fluctuation in your use of them.
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    Make sure your torso is perpendicular to your legs and feet. Now that you're sitting on the ground (or on a pillow), you need to make sure that your torso is straight in the air. Sitting straight up, perpendicular to your feet, will promote good posture and stretch your muscles.
    • The straightening of your torso will complete the Hero pose.
    • Inhale and exhale as you check in with your posture. Tuck your pelvis under and engage your core. As you inhale, lift up through the crown of your head. As you exhale, settle and center yourself.
    • Take several moments to stretch and enjoy the pose.
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Part 2
Part 2 of 3:

Transitioning from Hero to Reclining Hero

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    Breathe deeply before you make a further movement. Before you begin to transition from the Hero to the Reclining Hero pose, you should breathe deeply and inhale and exhale. Breathing deeply will help relax your mind and body.
    • Inhale and count to 5.
    • Slowly begin a long exhale while counting from 6 to 10.
    • Repeat this as many times as you like.[3]
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    Put your palms behind your feet. Slowly place your palms on the mat behind your feet. This will begin the process of reclining from the Hero pose. The end of this transition will be a full recline.
    • Make sure to move your arms, hands, and palms slowly as you begin to place them on the mat behind you.
    • Make sure your movements are slow and deliberate and that your knees never lift off the ground.
    • Continue breathing exercises, if you want.[4]
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    Lean back and walk your hands back. Slowly begin the process of leaning back. At the same time, take your hands (and palms) that are already on the ground and walk them further back from your feet as you lean back.
    • This is a transitional position that you will do deliberately.
    • The process of leaning back will continue until you are almost parallel with the ground.
    • Move slowly so as to not hurt your back or pull any muscles.[5] While some discomfort is okay, pain is not, and you can stop whenever it feels right. Breathe and accept that this is the posture for you today.
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    Bring your elbows to the mat and lay your arms down. Continue the process of reclining/leaning backward. Make sure your elbows are now touching the ground and your forearm is flat on the ground in a line with your feet and legs.
    • Your hands should now be touching the last few inches of the bottom of your feet. Your upper arm should be perpendicular with your forearm.
    • Your torso should be angled slightly to your arms and the ground.[6]
    • Ensure your knees are engaged toward each other and not wider than hip-width apart. If the lift off the ground, engage them downward or lift up a little so they touch the floor. Open your chest and engage your core to protect your back. If you feel discomfort, engage your core muscles to lift yourself slightly out of the pose.
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    Lower the rest of your body to the ground. Slowly begin the process of lowering your body flat to the ground. Lowering your body to the ground will complete the reclining hero position.
    • As you are lowering your body to the ground, slowly slide your forearms forward so your hands are gripping the heels of your feet.
    • Hold the pose and breathe deeply.
    • If you want, bring your arms over your head to stretch them.[7]
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    Release yourself from the pose. After you've held the pose for as long as you want, it will be time to release yourself from the pose. Due to the constriction of your body, you may feel a release as you exit the pose.
    • Exit from the pose by pressing up from your arms and elbows.
    • Slowly push yourself onto your forearms, lift to place your hands on the mat, and slowly walk them toward your feet until you are in an upright position.
    • Use all of your muscles, including your stomach muscles and leg muscles.[8]
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Part 3
Part 3 of 3:

Preparing for the Reclining Hero Pose

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    Know if you are fit or healthy enough. The Reclining Hero Pose is a moderate to advanced pose. Before you attempt it, you need to know if you are fit enough. Consider:
    • Talking to your doctor.
    • Discussing the pose and your body awareness and flexibility level with a personal trainer or a yoga instructor.
    • Making sure you work into the pose by starting with simpler and beginner poses.
    • Stopping immediately if you feel pain or a high level of discomfort.
    • Avoiding this pose if you have persistent back problems, are pregnant, or have other relevant health issues.[9]
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    Find an environment where you can have internal focus. Practicing the reclining hero pose is best done in a location that allows you to listen to your body as you work on the complex movements.
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    Lay your mat on a flat surface. After you've found a good location, make sure you have a flat surface to lay your yoga mat on. A flat surface is very important, since you'll be reclining and laying down during the pose. If you cannot find a flat surface where you are, look for a different location.
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    Practice breathing exercises before beginning. Many people who do yoga like to start off with breathing exercises before they start different movements and poses. This is highly recommended, as not only does it help relax your body, but it also helps clear your mind.
    • Breathe deeply.
    • Consider counting out your breaths. Inhale and then count to five. Start your exhale at six and complete it at the count of ten.
    • Make sure to experiment with breathing and to consult a yoga teacher if you have any questions.
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Tip

  • To modify this pose, you can recline on a bolster, put a bolster or rolled towel beneath your ankles, wrap a strap behind your knees and around your thighs, or place a block underneath your hips to sit on.[10]

Warnings

  • Do not practice this pose unless you are under the guidance of an experienced teacher.
    ⧼thumbs_response⧽
  • This pose can aggravate leg or back problems. Before attempting this pose, consult a doctor if you have migraines, heart problems, or knee, hip, or low back issues.
    ⧼thumbs_response⧽
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References

  1. ↑ http://yogachicago.com/2015/10/supta-virasana-reclining-heros-pose/
  2. ↑ http://yogachicago.com/2015/10/supta-virasana-reclining-heros-pose/
  3. ↑ http://yogachicago.com/2015/10/supta-virasana-reclining-heros-pose/
  4. ↑ http://yogachicago.com/2015/10/supta-virasana-reclining-heros-pose/
  5. ↑ http://www.gaia.com/pose/reclining-hero-pose-supta-virasana
  6. ↑ http://www.yogawiz.com/yoga-poses/yoga-asanas/reclining-hero-pose.html
  7. ↑ http://www.gaia.com/pose/reclining-hero-pose-supta-virasana
  8. ↑ http://www.yogajournal.com/pose/reclining-hero-pose/
  9. ↑ http://workouttrends.com/virasana-hero-pose
  1. ↑ https://www.yogajournal.com/practice/hero-pose

About This Article

Caitlin Downey
Co-authored by:
Caitlin Downey
Yoga Instructor
This article was co-authored by Caitlin Downey. Caitlin Downey is a Registered Yoga Teacher at Yoga Therapy in Burlington, Vermont. She has over 200 hours of experience as a certified Yoga Instructor since 2014, and has over 600 hours of training as a certified Phoenix Rising Yoga Therapist. This article has been viewed 76,680 times.
9 votes - 89%
Co-authors: 13
Updated: May 25, 2021
Views: 76,680
Categories: Featured Articles | Yoga
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