Reclining hero pose (Supta Virasana in Sanskrit) is an intermediate yoga asana. In most cases, this pose is too advanced for a beginner. At minimum, when seated in hero pose, your sit bones should reach the floor between your feet and connected to the floor. If you have problems with the knees or lower back, seek advice from a yoga therapist or your yoga teacher before attempting this pose.
This asana stretches the thighs, groins, abdomen, knees, ankles, and shoulders. Reclined hero pose is often used to help with digestion, menstrual pain, sciatica, gas, varicose veins and headaches.
To move into reclined hero pose, begin by sitting on your mat in seated hero pose. Inhale and on the exhalation breath, begin to learn your torso backwards. Reach your hands behind you and lean on your hands. As you move back, lean back onto the forearms and elbows.
Move both hands down to your lower back and release your entire back, buttocks and shoulders on the floor. Rest your hands on either side of the body with the palms opened toward the sky. In the full pose, your back will be resting against the floor.
If you have tight groin muscles, your back will be swayed and your ribs are pointed toward the ceiling. You can lengthen the back and relax the tension in the muscles. Pressing slightly on your ribs can help you relax into this pose. It is common to take several practices before mastering this pose, depending on your individual level of flexibility. Encouraging your body to move further into the pose should be taken slowly, so you don’t push too hard and pull your groin muscles.
One thing to watch for in this pose is the positioning of the knees. The thighs and knees should remain parallel in reclined hero pose. If you let the knees splay out to the sides, this strains the muscles of the lower back and can cause hip pain. Check the alignment of the knees and keep them from splaying outward. You can use a strap around the knees, if you can’t keep them straight.
There are some modifications you can try, if you have trouble moving fully into reclined hero pose. Sometimes adding a blanket for support under the knees can help with alignment in this pose. Place a folded blanket under the knees.
At first, you may only be able to remain in reclined hero for about thirty seconds. Stay as long as feels comfortable and then use your hands to lift your body back into seated hero pose. Gradually, you can increase the time in reclined hero pose to one, two or five minutes. When you have mastered the asana with your hands resting at your sides, you can deepen the pose by placing your hands above your head.