Supta Virasana and the things you didn’t know

Reclining Hero Pose – an advanced variation of hero pose – is an intermediate yoga move that works the entire body.

Are you looking for an exercise that helps stretch and deep impact the thigh muscles? Reclined Hero Pose will help you do this. This pose has the Sanskrit name Supta Virasana, one of the very good yoga moves for the thighs. However, this is still a difficult yoga pose, which can be painful and uncomfortable. Therefore, it is best to practice only when you have successfully conquered the hero pose (Hero Pose).

Benefits of the lying hero pose

The hero pose can provide a host of physical and mental health benefits. Specifically, this move helps:

  • Stretch the thighs, knees, ankles, abdomen and hips
  • Relieve foot pain
  • Improve digestion
  • Relieves unpleasant symptoms during menstruation
  • Increase strength for feet, soles
  • Supports the treatment of many diseases such as arthritis, asthma, diarrhea, digestive diseases, headaches, high blood pressure, insomnia, heartburn, menstrual symptoms, respiratory diseases, sciatica , varicose veins…
  • Affects the pelvis and abdominal organs, helping to improve digestion problems
  • Open chest, hips, help the body fight unpleasant symptoms such as colds, headaches
  • Stimulates blood circulation in the hips, thighs, knees, and helps the spine to be more flexible and supple

Instructions for performing the heroic movement lying on his back

lying hero pose

If practiced regularly, the lying hero pose will have a restorative effect, helping to regenerate and rejuvenate the entire body.

To perform the hero lie on your back, start in hero pose (Virasana): Kneel straight on the mat, slowly sit in between your heels, hands on your thighs. Afterward:

  • Place your palms on the mat, behind your feet.
  • Begin the process of leaning back, bend your elbows and slowly bring your hands away from your feet as you lean back.
  • Do it slowly and be careful not to let your knees lift off the ground
  • The recline will continue until you are almost parallel to the ground. During the process, if you feel uncomfortable, stop and you can try again the next day.
  • Make sure your knees are close together and not wider than your hips
  • Slowly lower your body to the ground. As you lower your body to the ground, slowly slide your forearms forward so your hands grip your heels.
  • Hold the pose for 5 to 10 breaths and then exit.
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Common mistakes when performing the hero backstroke

Just like when performing the hero pose, correct technique is very important to ensure the health and safety of the knee. When leaning back, the knees will tend to want to separate. Therefore, during the practice, you should pay attention to avoid encountering this situation. Even if you can’t fully recline on the floor.

Variations of the lying hero pose

heroic gesture lying on his back

Heroic movement lying on his back with pillow support

Before doing the lying hero pose, you should start with the hero pose. Besides, if using yoga equipment to support the posture, a hug pillow will be the best choice. You can sit on one end of the pillow, when leaning back, the spine will be supported.

And if you’ve mastered the heroic pose on your back, you can increase the time you hold the pose or raise your arms above your head while still holding the pose.

Note when performing the heroic backstroke

  • Avoid doing this move if you have back, knee or ankle problems.
  • During the practice, if you feel pain, get out
  • If you are pregnant, you should use yoga equipment to support and stop practicing if you feel uncomfortable.

Foot cramps are a common occurrence when performing the hero pose on the back. If this happens, try curling your toes and massaging the arch of your foot.

Through the above sharing of, are you curious about the heroic movement lying on his back? If you want to try a few more yoga exercises every day, download right away to be guided by our yoga teachers or teachers at yoga classes in the network affiliated with detail.

Reference source

How to Do Reclined Hero Pose (Supta Virasana) in Yoga Accessed: January 16, 2021

How To Do The Supta Virasana And What Are Its Benefits Accessed: January 16 2021

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