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Supta Virasana

Supta Virasana a.ka. “reclining-hero-pose” is a deep Quad stretch and relives tension/ stress accumulation in the spine.

How to get into the position

Sit with your buttocks on the floor between your legs and then inhale whilst lengthening your spine. Do not attempt this pose unless you can sit your buttocks relatively easily on the floor between your legs. Then exhale and lower your back towards the floor by pressing into your palms. As you lower your back further toward the floor then come onto your forearms and then elbows. Once you are on your elbows, grasp your feet with your hands and flatten your back to the floor.

Hold the position for five full breaths. On the inhalation, expand your chest. On the exhalation, push yourself down towards your tailbone.

Be sure to keep your legs together and do not let your knees separate as your lean back. If you feel any pain in your knees then come out of the position immediately.


Supta Virasana:

  • Stretches your thighs, knees, ankles, abdomen, and hip flexors;

  • Strengthens the arches of the feet;

  • Helps relieve tired legs;

  • Improves digestion; and

  • Helps relieve menstrual discomfort.

Contraindications and Cautions

Avoid this posture if you have any issues with your back, knee(s) or ankle(s).

Damian is an authorised teacher of Prana Vashya Yoga.

To book a class with Damian you can contact him by:


Tel: 0777 900 1896

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