Supta Virasana (Reclining Hero Pose)

Supta Virasana is a supine quadriceps and hip flexor stretch in Hatha Yoga.

Overview

Supta Virasana, meaning “reclining hero pose,” involves sitting between the heels and reclining the torso backward to the floor. It provides an intense stretch to the front of the thighs and hip flexors.

Method/Content

From Virasana (hero pose), the practitioner sits between the heels with the knees together. The torso is then lowered backward, first to the elbows and then fully to the floor. The arms can rest alongside the body or extend overhead. The pose creates a deep stretch along the entire front body. Props may be used to support the back during the learning phase.

Purpose/Benefits

Supta Virasana deeply stretches the quadriceps, hip flexors, and abdomen. It improves posture and counteracts the effects of prolonged sitting. The pose also opens the chest and shoulders.

Verification Notes

• Found in Hatha Yoga Pradipika
• Often used as a counter-pose after forward folds