Supta Virasana Improves Digestion, Relieves Tired Legs, Strengthens the Arches
Even the healthiest among us spend much of our lives sitting—at a desk, in a car, or in other forward-facing seated positions. Both literally and figuratively, we narrow our attention to the small display in front of us before standing up and bearing the weight of the world.
As a result, we begin to disconnect from our inner world of feelings and emotions by curling our front body around the heart space.
Our back bodies become overworked and strained, shoulders chronically tight and slightly rounded, hips and legs stiff, and necks jut forward beyond the spine.
The silver lining? We have Supta Virasana as a powerful remedy for the stress and disconnection caused by our modern lifestyle.
The Hero Pose—Virasana—is designed to embody strength and courage. Practicing it helps “reset” our habitual forward-rounding and opens us to a place of vulnerability and full presence. The emotional release that comes from opening the front body in this way can be both intense and deeply healing.
Supta Virasana can also unlock emotions and sensations suppressed by upper-back rounding and protective shoulder tension. Through deep front-body opening, we reconnect with ourselves on all levels.
With compassion and sensitivity, approaching Supta Virasana offers a sense of expansion and release that can begin to counteract daily stress.
Over time, this pose will gently open your heart and create more space for your breath to support you.
Steps for Supta Virasana
- Begin in Virasana (Hero Pose), sitting on or between your heels.
- Place your hands behind you on the mat.
- Press your inner ankles in and the tops of your feet into the mat.
- If your knees and lower back are comfortable, bend your elbows and slowly lean back as you exhale—first lowering to your forearms, then your upper back.
- You should feel a stretch in the middle of the quadriceps (not the knees).
- If you’re fully reclined, place your hands on your belly, stretch your arms out to the sides, or reach them alongside your ears.
- Hold for ten breaths.
- To exit, engage your core, press your elbows or hands into the floor, and rise back up into Virasana mindfully.
Benefits of Reclining Hero Pose
Promotes Digestion and Can Be Used After Meals
This is one of the few poses that can be done after eating. It energizes the digestive system and enhances metabolism.
Benefits Liver and Kidney
Supta Virasana directly stimulates the pancreas, liver, spleen, and kidneys. Practicing this pose for at least 20 minutes daily supports these essential organs, aiding digestion.
Makes Your Legs Stronger
This pose strengthens the leg muscles that support walking, running, and intense activity. It’s also an excellent follow-up to poses like Bhujangasana (Cobra Pose), helping to build strength in the shoulders, neck, and lower body.
Stretches Important Muscles
Supta Virasana stretches the abdominal muscles, hamstrings, and front thighs. It also targets the quadratus lumborum (QL) and the psoas major—important muscles for posture and spinal stability.
Treats Digestive Conditions
This pose helps stretch the intestines, improving the efficiency of gut flora. It can relieve constipation, indigestion, and other digestive issues.
Helps with Sciatica
The pose stretches the piriformis muscle in the glutes, which can help relieve sciatic pain radiating down the leg.
Lowers Levels of Stress
Supta Virasana calms the body and mind, making it highly effective for reducing stress and promoting better sleep after a long day.
Improves Overall Well-Being
This pose helps with a variety of health conditions, including acid reflux, diarrhea, arthritis, high blood pressure, flat feet, infertility, insomnia, and GERD.
Reduces Period Pain
It relaxes the pelvic floor and abdominal muscles, helping ease menstrual discomfort.
Soothes Achy Legs
If you’ve been standing or walking all day, Supta Virasana helps relieve fatigue. Practiced after Bhujangasana, it strengthens and stretches both the upper and lower body effectively.
Healing Qualities
As a restorative yoga pose, Supta Virasana has a deeply calming and rejuvenating effect on both the body and mind. You’ll feel refreshed after practicing it.
Contraindications of Reclining Hero Pose
- Avoid this pose if you have knee or ankle pain or injuries.
- Use a folded blanket or block between the feet if your buttocks don’t touch the ground.
- If the quadriceps are too tight to recline fully, use a bolster to prevent lower back strain.
- Props are highly recommended to allow for deeper relaxation and avoid injury.
FAQ
What are the beginners’ tips for Reclining Hero Pose?
If your thighs keep sliding apart, try one of these:
- Place a 2–3 inch thick book between your thighs.
- Use a strap around your mid-thighs to bind the legs.
In either case, lift your inner groins firmly into your pelvis.
Can I take a partner’s help to practice this pose?
Yes! A partner can help guide the movement of your thighs. As you lie back, have your partner place hands on your top thighs (using a folded mat for cushioning). They can gently roll the inner thighs downward. Adjust pressure as needed for comfort.
What are the variations for Reclining Hero Pose?
Start with Supta Ardha Virasana (Half Reclining Hero Pose):
- Bring only your right leg back into Virasana.
- Keep your left knee bent with the foot flat or straighten it by pressing through the heel.
- Recline slowly onto a support or the floor.
- After exiting, repeat with the left leg back.
