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Reclining Hero Pose

Category: Hip Opener Level: Advanced Sanskrit: Supta Virasana

Step-by-Step Guide

1
Begin in Hero Pose (Virasana), sitting between heels
2
Place hands behind you, lean back onto forearms
3
Continue lowering toward the floor
4
Extend arms overhead or rest beside body
5
Hold 30 seconds to 2 minutes
6
Come up slowly by pressing onto forearms

Benefits

Deep quadriceps and hip flexor stretch. Can relieve tired legs after running or cycling.

Pro Tips

Place bolsters or blankets under your back and head for support. Never practice if you have knee pain in the starting position.

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FAQ

Q: Is Reclining Hero Pose safe for the knees?

It requires healthy, flexible knees. Never force it. If there is any knee discomfort in seated Hero Pose, skip this variation entirely and work on quad stretching with other poses.

▶ Video Tutorials

Watch step-by-step demonstrations on YouTube.

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🧘 Related Poses

Pigeon Pose Supine Reclined Butterfly Pose Reclined Butterfly Variation