The Many Benefits of Supta Virasana: How This Yoga Pose Can Help You

If you’re looking for a yoga pose that can offer you a wealth of benefits, Supta Virasana is a great option. This incredible pose offers varied health benefits, including improved circulation, digestion, and respiration. Regular practice of this pose relieves stress and can also help lessen tension in the body.” In this blog post, we will discuss the many benefits of Supta Virasana and how to perform the pose correctly. Before we jump to the benefits, let’s take a quick stroll through the fundamentals of this yoga pose.

What is Supta Virasana (Reclining Hero Pose)?

Supta Virasana is a restorative yoga pose that resembles the shape of a reclining hero pose. The yoga pose gets the name Supta Virasana from the Sanskrit words in which Supta means “reclining,” and Vira means “hero.” This pose is also known as Reclined Hero Pose. It’s an intermediate-level yoga pose that tests your flexibility and strength.

Essentially, it’s a variation of Virasana (Hero Pose) with the addition of a backend. It’s a pose that’s often used as a preparatory pose for other more advanced yoga poses, such as Sarvangasana (Shoulder Stand) and Halasana (Plow Pose).

The pose works on lengthening the front of your body while simultaneously stretching your back, hips, and thighs. This deep stretch can be challenging for people who are not used to stretching or who have tightness in their hips and thighs.

How to Perform the Reclined Hero Pose Correctly?

If you’re just starting out, it’s always suggested to practice under the guidance of a qualified yoga instructor. They can help you modify the pose to suit your level and give you guidance on how to perform the pose correctly.

Here’s a step-by-step procedure for performing the Reclining Hero Pose:

    1. Start in Virasana (Hero Pose). If you have trouble sitting in Hero Pose, place a block under your buttocks to help support your hips. (Do not sit on your feet)
    2. From Hero Pose, slowly lower your back to the floor. Lean back, bend at the elbows and come to your forearms for support. If you are using a block or folded blanket, have them of the same height to support your spine.
    3. Continue to lean back and eventually lower your back all the way to the floor. Keep your knees close. If you feel pain in your lower back or knees, come back on your elbows.
    4. Exhale and start deep breathing; slowly extend your arms outward, keeping them parallel to the floor.
    5. Stay in this pose for six breaths or release if you begin to feel uncomfortable, then slowly come back up using your hands to Hero Pose.


Incredible Benefits of Practicing Supta Virasana

Now that we know how to do the pose let’s explore some of the benefits of performing Supta Virasana. As we mentioned before, Supta Virasana offers a wide range of benefits, including:

Strengthens Your Legs

When you practice Supta Virasana, you’re lengthening and stretching your quadriceps, hamstrings, and calves. Over time, this will lead to stronger legs. Plus, you’ll also experience greater flexibility and range of motion in these areas.

Stretches Your Hips and Thighs

The yoga pose works to deeply stretch your hips and thighs. This can help to alleviate pain in these areas and improve your mobility. If you have tightness in these areas, practice Supta Virasana regularly, and you’ll notice a difference.

Relieves Digestive Issues

This posture is also recognized to aid with stomach problems. When you practice Supta Virasana, you’re stimulating your abdominal organs, as it stretches the intestines and assists in better gut flora bacteria functioning. It can help to ease constipation and bloating.

Improves Circulation

This pose also helps to improve circulation throughout your body by lengthening your spine. The lengthening of your spine helps to open up your chest and lungs, which allows for deeper breathing and improved circulation.

Relieves Lower Back Pain

If you suffer from lower back pain, Supta Virasana can help to alleviate some of the pain. The pose helps to stretch and lengthen the lower back muscles, which can help to relieve tension and pain.

Opens Your Shoulders and Chest

As you stretch your arms out in the pose, you’re also opening up your shoulders and chest. If you’re experiencing pain or tension in your neck and shoulders, this stretch may help improve your posture and provide relief.

Supports Treatment of Sciatica

Performing the Supta Virasana can also help to ease the symptoms of sciatica. The stretch helps to relieve pressure on the sciatic nerve, which reduces pain, numbness, and tingling. So, give the pose a try if you’re suffering from sciatica.

Aids in Multiple Medical Conditions

Supta Virasana has also been found to aid in a vast array of medical conditions, such as insomnia, high blood pressure, acidity, infertility, and more. Practice the pose regularly, and you may find relief from some of your ailments.

Eases Menstrual Pain

For women who suffer from menstrual pain, Supta Virasana can help to ease the cramps and discomfort. The pose helps to stimulate the reproductive organs and ease tension in the pelvic area.

Dials Down Your Stress

Lastly, the yoga pose can help to dial down your stress. As you deeply stretch your body and focus on your breath, you’re giving yourself time to relax and de-stress. This can help to improve your overall well-being.

Contradictions of Supta Virasana

Of course, as with any yoga pose, there are a few contradictions. If you have any of the following conditions, it’s best to avoid Supta Virasana or practice with caution:

  • If you have a neck injury, avoiding the pose is best. The stretch can aggravate your neck pain.
  • The same goes for back, knee, or ankle injuries. You should avoid the pose or practice with caution if you have any injuries in these areas.
  • Do not practice this yoga pose if you’re pregnant.

Tips for Beginners

If you’re new to yoga or Supta Virasana, here are a few tips to help you get started:

  • Every beginner should perform this pose under the supervision of a qualified yoga teacher.
  • If you have a history of knee, back, or neck injuries, consult a doctor before you practice the pose.
  • For support, place a block or blanket under your lower back if you can’t lie all the way back.
  • Don’t force your body into the pose. If you feel any pain, stop and come out of the pose.
  • Do not eat anything before performing the Supta Virasana pose.
  • Your Knees should not be placed wider than your hips.


Supta Virasana is a beneficial yoga pose with many benefits. It’s perfect for beginners and can help with a variety of issues, such as back pain, poor circulation, and stress. If you have any contradictions to the pose, be sure to practice with caution or avoid it altogether. Now go out and give Supta Virasana a try!

About the author

Navkiran Kaur