Reclining Hero Yoga Pose

Reclining Hero Yoga Pose is a supine, reclined pose that targets the quads and is ideal for yogis and yoginis at an intermediate level.

muladhara – the root chakra
related poses
How To Do Reclining Hero Yoga Pose
  1. Start by performing the Hero Pose (Virasana), sitting between your ankles with your calves against your outer thighs. Exhale, lowering your back towards the ground and resting on your elbows, forearms pressed against the ground. You may find it easier to hold your feet in place as you lower yourself. Continue this motion until your back is fully against the ground.
  2. Pull your tailbone in toward your knees, drawing your belly in and your back all the way down. If you are having difficulty doing this, you may be tense in your back and abdominal region due to tight groins. Press lightly on your ribs with your hands, allowing your lower back to lengthen and push further into the floor. Place your arms at your sides, palms up and angled slightly away from your body, or reach up and place them on either side of your head.
  3. Let your lower back sink and relax your shoulders and legs. If your groin is still feeling tight, lift your knees to relieve some of the tension. You can create some space between your knees as well, but be sure that they do spread further than hip-width apart.
  4. Hold this pose for 30-60 seconds, extending to 5 minutes as you become more comfortable in the position. To come out, use your forearms to lift your body off the floor, grabbing your heels if necessary. Transfer your weight onto your hands as you become more upright, then push yourself back into the Hero Pose. Keep your chin tucked in so as not to lead with it, which can strain the neck and shoulders. Use your hands to lift your buttocks off of the floor, crossing your feet underneath before sitting back down and stretching your legs in front of you. Alternatively, after you push yourself up, immediately go into Downward Facing Dog (Adho Mukha Svanasana) to counter-stretch the back.
  • Breathe deeply through each step.
  • Do not perform this pose if you cannot sit your buttocks comfortably between your feet.
  • Do not perform this position without a professional if you have back, knee, leg or ankle injuries.
  • Do not perform during heavy menstruation.

If your legs keep spreading so your knees are further than hip-width apart, try using a yoga strap around your mid-thighs.

Stretches & Strengthens

All Muscles: Abs, quads, knees, ankles, hip flexors

Target Muscles: Quads, abs

Health Benefits of Reclining Hero Yoga Pose
  • Can relieve tired or restless legs.
  • Can relieve menstrual pain.
  • May improve digestion.
  • Relieves physical and mental stress.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Supta Virasana

(soop-tah veer-AHS-anna)

supta: asleep, resting, inactive
vira: brave, heroic, strong
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?