Reclined Hero (Supta Virasana)

Step by step

1. 1

   Sit in Hero Pose

   Kneel with the knees together and the feet just outside the hips, sitting the hips down between the heels (on a block if needed).

2. 2

   Lean onto the hands

   Place the hands behind you and begin to lean back onto the forearms, keeping the knees down and together.

   Breath: Exhale as you lower

3. 3

   Recline with support

   If comfortable, continue lowering the back toward a bolster or the floor. Stop at the first strong stretch in the thighs — there's no need to go all the way.

4. 4

   Rest and breathe

   Let the arms rest, soften the belly and breathe. Keep the knees from splaying wide.

   Breath: Slow, steady breath

5. 5

   Come up carefully

   To exit, press back onto the forearms and hands, come up slowly, then extend the legs forward to release.

Benefits

• ✓Deeply stretches the quadriceps, hip flexors and ankles
• ✓Opens the front of the body and the belly
• ✓Traditionally used to relieve tired legs
• ✓Calming when supported and held with the breath

Common mistakes

• →Letting the knees lift or splay apart
• →Pushing to lie flat before the thighs are ready
• →Over-arching and compressing the lower back
• →Skipping props under the hips or back

Modifications & variations

• Recline only to the forearms rather than all the way down
• Sit the hips on a block and rest the back on a bolster
• Practise upright Hero Pose first to open the thighs

Related poses

• Reclined Bound Angle (Supta Baddha Konasana)
• Child's Pose
• Legs-Up-the-Wall (Viparita Karani)
• Lotus Pose
• Butterfly Pose

Frequently asked questions

Do I have to lie all the way back in Reclined Hero?

No. Reclining onto the forearms or a bolster gives plenty of stretch. Only lower further if the knees stay down and the thighs feel a comfortable, not sharp, stretch.

My knees hurt in Reclined Hero. What should I change?

Sit the hips up on a block to reduce the load, keep the knees together, and don't recline as far. If the knees still hurt, stay with upright Hero Pose instead.