|
Reclining Hero Pose
Also Known as Supta Virasana
About the pose
This is a back bend asana done while in a semi-kneeling and semi-reclining pose. It is slightly difficult to perform.
Benefits of Reclining Hero Pose/ Supta Virasana
* The pose helps you stretch your abdomen, knees, thighs and deep hip flexors (psoas), and ankles.
* The pose helps you alleviate pain and tension in legs.
* The pose helps you to strengthen the arches.
* The pose helps you get relief from symptoms of menstrual pain.
* The pose helps you to improve your digestion.
Apart from the above benefits, the pose helps in therapeutic treatment of the following medical conditions as well:
* Asthma
* Arthritis
* Digestive problems
* Diarrhea
* Flat feet
* Headache
* Head cold
* High blood pressure
* Insomnia
* Infertility
* Intestinal gas and acidity
* Menstrual discomfort
* Sciatica
* Respiratory ailments
* Varicose veins
How to do Reclining Hero Pose or Supta Virasana?
Step 1: Begin from the Virasana pose.
Step 2: Fully descend your hips in between the both the feet. In the most ideal position, the inside of the feet would be touching the outside of the hips. Rest in the pose for a while.
Step 3: Start descending into Supta Virasana by taking your palms to the side and pressing them into the floor.
Step 4: Start taking your torso backwards. In order to protect your lower back from damage, it is important not to overarch your spine.
Step 5: Tilt backwards till your back is touching the floor. However, instead of placing your neck and head you should lower your shoulders onto the floor.
Step 6: Remain in the pose for 5 to 10 minutes. Retrace your steps to come out of the pose.
More about Reclining Hero Pose or Supta Virasana
A word of caution!
The pose is not to be performed if you are suffering from any of the following ailments/injuries:
* Ankle problems
* Back problems
* Knee problems
If you do want to go ahead with the pose then the assistance of a trained and experienced yoga teacher is an absolute must.
Tips for Beginners
Beginners might face the problem of their thighs sliding from underneath them. The problem can be temporarily countered with the help a strap or a book. You can loop the strap around mid thigh and bind it together. Similarly, you can place a 2 or 3 inch book in between your thighs.
Props and Modifications
Reclining fully on the floor is important in this pose. If you are not able to do it then you can make use of a bolster or folded blankets (their number varies). Place them beneath your body to support your spine as well as your head. The height attained will never be the issue so you can pile up till a comfort level is attained.
Sandbags can be used in order to help release the groins. You can begin with a 10 pound sandbag and can gradually increase its weight till about 30 pounds. Place these sandbags on top of your thighs, where they connect with the front of the pelvis.
|