Tilbakelent heltens posisjon

Reclined Hero Pose , or Supta Virasana , is a restorative yoga pose that opens the hips, stretches the front of the thighs, and improves flexibility in the knees and ankles. This position is particularly useful for relieving lower back pain, improving digestion and calming the nervous system.

Correct technique

How to perform Supta Virasana :

  1. Start in Virasana (Hero Pose), seated with your hips between your heels and your feet placed directly behind you.
  2. Breathe in and gently lean back, first down on your elbows and then all the way until your back rests on the floor.
  3. Keep your knees together and relax your arms by your side, or stretch them above your head for a deeper chest opening.
  4. If there is discomfort in the knees or lower back, use a bolster or blankets under the back for extra support.
  5. Breathe deeply and hold the position for 1-5 minutes, depending on your comfort and flexibility.

Common errors

  • Tight knees : If your knees feel tight, use blocks or blankets under your hips to reduce the strain.
  • Open knees : Make sure your knees stay together and don't splay to the sides.
  • Collapse in the lower back : Use the core muscles to support the lower back and avoid overloading.

Modifications and variations

If you find Supta Virasana challenging, try these modifications:

  • Using bolsters : Place a bolster along your back for extra support and a more relaxing version of the position.
  • Elevated sitting position : Sit on a block between the heels to reduce the angle in the knees and make the position more accessible.
  • Twisted Supta Virasana : Add a gentle twist to the pose by rotating your torso to one side to stretch your back and shoulders.

Video demonstrations

1. Supta Virasana with support (Women)

In this video, learn how to perform Supta Virasana with proper alignment and support.

2. Reclined Hero Pose for hip and thigh stretch

Here you get an instruction that shows how to use bolsters and blankets to make the Reclined Hero Pose more comfortable.

Number of repetitions and sets

Hold Supta Virasana for 1-5 minutes, depending on your comfort level, and repeat as needed as part of a relaxing yoga practice.

Breathing technique

Inhale deeply as you lengthen your back, and exhale as you sink deeper into the pose. Focusing on steady, calm breathing helps you relax and release tension in your hips and thighs.

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