Supta Virasana

Reclining Hero Pose

AnklesBack
Reclining Hero Pose demonstrated on a yoga mat

How to do Reclining Hero Pose

  1. From kneeling, separate your feet enough to make room for your hips between them.
  2. Lower your hips between your heels only if your knees and ankles remain comfortable.
  3. Point your toes back, with the tops of both feet resting on the mat.
  4. Place your hands behind you and walk them back as your torso reclines.
  5. Bend your elbows and lower onto your forearms, keeping your weight supported through your arms.
  6. Lower your back and then your head to the mat without pressing through your head.
  7. Let your shins and knees rest on the mat without pushing them down.
  8. Rest your arms beside your legs and let your shoulders settle.
  9. Use your forearms, then your hands, to raise your torso without pushing through your head.

Benefits

Reclining from this kneeling position brings the fronts of your thighs into a stretch.

Further reading: Reclining Hero Pose – Saddle Pose

Variations

Recline onto a bolster that supports your back and head, rather than reaching for the floor.