How to do Supta Virasana (The Reclining Hero Pose): Steps & Health Benefits

Health benefits of Supta Virasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Improves the Function of Liver and Kidneys, Improves Cardiovascular Health

Updated: June 16, 2022



Supta Virasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Reclining Hero Pose. The name Supta Virasana actually comes from Sanskrit words, it is a combination of four words, where Supta means Reclined, Vira means Hero and Asana mean Pose, so the combination of all the words, its pronounced as a The Reclining Hero Pose. 

Supta Virasana has lots of health benefits; among that some of the health benefits of Supta Virasana include strengthening The Back, Abdomen, Legs and Hips, Helps to Reduce Back Pain, Improves Digestive Health, Improves the Function of Liver and Kidneys, Improves Cardiovascular Health, Relieves Stress and Anxiety, Improves Thyroid Gland Health, Helps to Prevent Hernia, Helps to Reduce Belly Fat and Enhance Sexual Health.

Before we go to do this asana, we should know for whom this Supta Virasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Supta Virasana (The Reclining Hero Pose):

  • To start this asana get onto the yoga mat and get down into the Virasana (The Hero Pose).
  • Place your hands alongside your body.
  • Breathe out and lean backwards towards the bottom.
  • Keep your body weight onto your hands and afterward your elbows and lower arms.
  • As you inclining towards your elbows, place your hands at the rear (on the pelvis).
  • Try to be lie down completely on your tailbone
  • You may end reclining by going towards the ground or by reclining with support.
  • Try to remain in this position as much as you can.
  • For beginners, try to be in this position for 30 to 40 seconds.
  • To release from this position, breathe in and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You can hold in this yoga asana at least for 10 minutes for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, hip, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Supta Virasana (The Reclining Hero Pose):


Supta Virasana Strengthen The Back, Abdomen, Legs and Hips:

Different studies have been proven that regular practice of Supta Virasana, can stretch your Back, Abdomen, Legs and Hips Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Back, Abdomen, Legs and Hips Muscles during exercise and other works.

Supta Virasana Improves Digestive Health:

Different studies have been proven that regular practice of Supta Virasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because regular practice of Supta Virasana put some extra pressure on stomach and inner intestine organ, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and also helps to promote the production of digestive juice and enzyme that helps in digesting of food and helps to prevent the waste from our body.

Supta Virasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Supta Virasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Supta Virasana Improves Flexibility of Spine:

Different studies have been proven that, regular practice of this Supta Virasana will help to improve the flexibility in the spine and helps to keep it straight and strong. While we are doing Supta Virasana, our spine posture is little bit backward, which helpful to reduce the hunch and regular practicing this asana helps to improve the flexibility and elasticity of the spine that help to reduce the back pain and stiffness in the spine.  

Supta Virasana Enhance Sexual Health:

Practicing of Supta Virasana on a regular basis can enhance sexual performance because while doing this yoga asana, it stretches our sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Supta Virasana Relieves Stress and Anxiety:

Studies have been proven that practicing Supta Virasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Supta Virasana Improves Blood Circulation:

When we are doing Supta Virasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Supta Virasana Helps to Prevent Hernia:

Different studies have been proven that regular practice of the Supta Virasana is very beneficial to prevent the risk of hernia, beside this asana is also very useful for those who are already suffering from Hernia.

Health benefits of Supta Virasana


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