Supta Virasana is a reclining variation of Hero Pose. It requires comfortable knee flexion and should be supported so the backbend develops gradually.
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Preparation
- Practise Virasana on a block.
- Use a bolster behind the body.
- Place a blanket beneath the knees or ankles.
- Keep blocks nearby for the hands.
Supported steps
- Sit in Virasana on suitable support.
- Place the hands behind the pelvis.
- Lower onto the forearms or a bolster.
- Support the head and upper back.
- Keep the knees within a comfortable range.
- Maintain ordinary breathing.
- Return upright by pressing through the forearms.
Modifications
- Increase the height beneath the pelvis.
- Use a higher bolster.
- Recline only partway.
- Practise one thigh at a time in a supported lunge.
- Choose seated Virasana instead.
Common mistakes
- Lowering too quickly.
- Allowing the knees to lift sharply.
- Forcing the ankles flat.
- Remaining after numbness begins.
Practice limits
Leave the pose when the knees, ankles or lower back feel strained, numb or unstable. Increase the support and learn deeper reclining variations from a qualified yoga teacher.