Reclined Hero Pose
Supta Virasana
SOOP-tah veer-AH-sah-nah
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Reclined Hero Pose (Supta Virasana) is a intermediate backbends yoga pose that stretches the quadriceps, hip flexors, and ankles.
A deep quadriceps and hip flexor stretch practiced by lying back from Hero Pose, with the torso resting between the heels. Reclined Hero Pose gently opens the front of the thighs and the chest, and it is traditionally used as a restful posture after a long day. Because it loads the knees and ankles heavily, it should be approached with care and patience.
How to do Reclined Hero Pose
- Come into Hero Pose, kneeling with your knees together and your feet just wider than your hips, toes pointing straight back. Sit down between your heels, on a block or folded blanket if needed.
- Place your hands behind you on the floor and lean back, walking the hands back one at a time as you lower onto your forearms.
- Keep your knees close together and tailbone drawn toward the knees. Check that there is no sharp pain in the knees or ankles; if there is, come up.
- If it feels comfortable, lower your back all the way to the floor or a bolster and rest your arms overhead or by your sides. Lengthen the lower back so the spine is not compressed.
- Stay for five to ten breaths. To exit, press into your forearms, lift the chest, and come up slowly with the support of your hands.
Benefits of Reclined Hero Pose
- Stretches the quadriceps, hip flexors, and ankles
- Opens the chest and abdomen
- Encourages deep, easy breathing
- Can help relieve tired legs after standing or running
- Calms the body in a restorative way
Muscles Engaged
Modifications & Variations
- Sit on a block or stack of blankets between the heels to lessen the knee bend
- Support the back with a bolster or stack of blankets instead of lying fully flat
- Place a folded blanket under the knees or ankles, or practice Reclined Bound Angle if the knees complain
Cautions
- Avoid with knee injuries or knee pain; the pose places deep flexion and rotation on the joint
- Avoid with ankle injuries or if you cannot sit between the heels comfortably
- Use caution with lower back problems and do not lie back if the lower back pinches
Breathing tip: Pair this pose with Ujjayi Breath for flow sequences or Equal Breath for longer holds. Explore all breathing techniques →
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Consult your doctor before starting any new exercise program, especially if you have injuries or health conditions. Always practice under the guidance of a qualified yoga instructor.
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