Reclined Hero Pose (Supta Virasana)
Category: Reclined / Hip Opener
Difficulty: Intermediate
Sanskrit/Pronunciation: Supta Virasana (SOOP-tah veer-AHS-uh-nuh)
Main Focus: Quadriceps, Hip Flexors, Thighs, Abdomen, Chest
Props: Yoga Mat, Bolster, Yoga Bricks, Blanket
Reclined Hero Pose (Supta Virasana) is a deep reclining stretch that opens the front of the thighs, hip flexors and abdomen while encouraging length through the front body. Practised by reclining backwards from Hero Pose with the knees bent and the feet alongside the hips, the pose requires mobility through the knees, thighs and hips. Props can support the upper body and reduce the depth of the recline, making the pose more accessible and comfortable.
- Begin in Hero Pose: kneel with knees together and feet slightly wider than hips, sitting between the heels
- Ensure tops of feet press into the floor and weight is evenly distributed
- Lean back slowly, coming onto hands, then forearms
- If comfortable, lower all the way onto your back, resting head and shoulders on the mat or a bolster
- Keep knees together and spine long; arms can rest alongside the body or overhead
- Stay for 1–3 minutes (or longer if supported and comfortable), breathing into the front of the body
- Deeply stretches thighs, knees, ankles, and hip flexors
- Opens chest and shoulders
- Stimulates digestion and may help relieve bloating or menstrual discomfort
- Promotes stillness and introspection
In the above deeply supported variation of Reclined Hero Pose, a bolster placed lengthways beneath the back supports the spine and upper body, reducing the depth of the backbend and allowing the body to relax into the pose. Folded blankets beneath the head and shoulders provide additional height and cushioning, helping to keep the neck comfortable. A smaller bolster supports the lower back and pelvis, while a yoga belt looped around the thighs helps keep the legs contained and prevents the knees from widening. This supportive setup reduces the effort required to hold the pose while allowing a gradual stretch through the thighs, hip flexors and front body.
- Sit on a block or bolster between the heels to ease knee strain
- Place a bolster or cushions under the back for a supported recline
- Keep arms by sides or rest hands on belly if reaching overhead is too intense
- Avoid this pose if you have knee or lower back injuries—use Reclined Bound Angle as an alternative
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In Half Reclined Hero Pose, using bricks and a bolster under the back creates a gradual, supported recline that reduces pressure on the knees and lower back while still opening the front of the body. A folded blanket under the head adds comfort and helps keep the neck aligned, allowing the chest, hips, and thighs to soften more naturally into the stretch. This variation is ideal for easing into deeper backbends in a steady, restorative way.
Props to Support Reclined Hero Pose (Supta Virasana)
Using props like bolsters, blankets and bricks to elevate and support yourself as much as possible in the upper body will allow for comfort so that you can focus on the stretch in the front of the legs.
