Supta virasana is an intermediate yoga pose that beginners should not attempt without an instructor. It provides a healthy stretch to the entire front of the body and can be beneficial for people who spend most of their time working on a computer. It can be done with a partner or a strap for added support. Care should be taken when coming out of the pose.
Supta virasana, or reclining hero pose, is an intermediate yoga pose that beginners should not attempt without the help of an instructor. In this pose, the practitioner lies on their back with the legs bent at the knee and the calves and feet under the thighs. The pose can be very beneficial, providing a healthy stretch to the entire front of the body and particularly to the hip flexors, thighs, and arches of the feet. As with all yoga asanas, it is important to maintain a slow, even breath, move slowly, and maintain an awareness of the body while in supta virasana.
To perform this exercise, the practitioner first sits in hero pose, sitting on the floor with the legs bent and tucked under the body. Then he or she slowly lies down on the floor, keeping the legs bent and the thighs pressed down. The reclining pose increases the stretch in the front of the entire body and opens the heart center. It can be beneficial for people who spend most of their time working on a computer, as this type of work can cause them to slouch, with tight neck and shoulder muscles.
To increase the stretch, supta virasana can be done with a partner. He or she can gently press on the practitioner’s knees to increase the stretch on the quad muscles. The partner can also keep the knees together, as many beginning yoga students may find it difficult to keep their legs straight in supta virasana. For someone who is practicing without a partner, wearing a strap across both knees is another way to keep them together. Allowing the knees to extend more than the hips will increase stress on the lower back and hips. A yoga student who has a hard time keeping her knees flat on the floor can place a folded blanket under her knees for added support.
As this is an intermediate level yoga pose, care should be taken when coming out of Reclining Hero Pose. To come up, the practitioner must hold their forearms against the floor and use them to raise the upper body. The practitioner should also drive with the chest when returning to a seated position and remember to keep the back as flat as possible. After returning to a sitting position, the practitioner can move their legs to the side and then bring them forward.
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