Hence the name Supta Virasana or Reclined Hero Pose. Supta Virasana Reclining Hero Pose- Benefits C. Keep your back straight. It assists in infertility and menstrual problems. It improves the flexibility of the spine. Reclined Hero Pose is a good restorative yoga pose. It gives your thighs, knees, ankles, abdomen, and deep hip flexors a good stretch. Supta Virasana is the reclined version of Virasana, where the back bends backwards, bringing the body to settle on the floor with the support of the elbows. If you are planning to perform Supta Vajrasana yoga, we have the perfect guide for you. Lengthen the thighs towards the knees and the upper back/neck towards the top of the mat. This pose can strengthen the hip region and brings flexibility to the back, but those suffering from sacral pain should consult a doctor before attempting this. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Supta Vajrasana (Reclined Thunderbolt Pose): Steps, Benefits & Precautions. With practice, as the thigh muscles become more flexible, the pain will go away. WebSupta Virasana Contraindications : You should avoid this pose (or reach out to an experienced teacher), if you have any of the following: Angina Partially blocked arteries Recovering from bypass surgery Read Next: Supta Virasana Step-by-Step Instructions Tummee.com is a yoga sequencing platform used by Keep your thighs parallel to each other, don't let your knees move out to the side. This pose should not be done if you have a bad back. A variation of the base yoga pose Virasana (Hero Pose), where the torso is in a backbend while resting the head down on the floor. Virasana (Hero Pose Supta Vajrasana Yoga Pose: Meaning, How to do, Benefits & Steps, At cult.fit, we make group workouts fun, daily food healthy & tasty, mental fitness easy with yoga & meditation, and medical & lifestyle care hassle-free. WebContraindications of Supta Virasana. By stretching these muscles the asana provides a toned body. Whereas, in Supta Virasana lower legs need to be spread adjacent to the buttocks so side heels touch the buttocks only. Avoid performing this asana with a broken ankle. (read 275+ 5* reviews on Facebook) and Hold the pose for about a minute. Supta Virasana It rightly increases the ability to sense the position and location and orientation and movement of the body and its parts, especially of ankles and feet. Supta Virasana (Reclining Hero Pose It also promotes decision-making skills, makes the yogi self-motivated and promotes a sense of acceptance. This posture helps stimulate the Vajra Nadi. Reducing the risk of cardiovascular diseases, Pregnant women should not do this yoga pose., This pose is also not suitable for people who suffer from, You should also avoid this yoga or even other yoga poses such as Purna Supta Vajrasana and Supta Urdhva Pada Vajrasana after having a meal. It is to be remembered that pregnant women, ladies having menstruation problems with excessive bleeding should avoid practicing this particular asana. Bringing the body to relax in Corpse pose, stay for a few breaths. Detailed description of Supta Virasana along with benefits, yoga sequencing ideas with pictures, contraindications, modifications, and breathing techniques. or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. It might be difficult to sit on your heels initially, but, neither push yourself nor quit. However, these are only short-term solutions. If your ankles are complaining, try a blanket a. sit in dandasana b. fold the right leg, placing the top of the foot on the ground next to the right buttock, fold the left leg, placing the top of the foot on the ground next to the left buttock. Once you comfortably rest on the floor, take your arms over your head, and make sure that your palms face the ceiling. WebSupta Virasana Contraindications : You should avoid this pose (or reach out to an experienced teacher), if you have any of the following: Angina Partially blocked arteries Recovering from bypass surgery Read Next: Supta Virasana Step-by-Step Instructions Supta Virasana Benefits This may dislocate the knee. This pose also stimulates thecirculation of bloodin the hips, thighs, and knees, thereby solving problems in these areas. Make sure that the inner sides of your feet touch your hips. Contraindications And Cautions Avoid this pose if you have severe knee, back, or ankle problems. [Grab bolster] From Vajrasana, release toes and rest on tops of feet. This pose is an intermediate level pose. Place your hands by your sides, and exhale and lean backward. It stimulates the digestive organs andenhances the functioning of the digestive system [efn_note] Effect of Yogic Practices on Liver Function Parameters http://indianyoga.org/wp-content/uploads/2017/04/vol-6-suppissue6.pdf [/efn_note]. It opens the chest cavity fully and expands the lungs. It is also known as Supta Virasana (Reclined Hero Pose)., Supta Vajrasana is actually an advanced form of Vajrasana that you do while lying down. O Inhale. create your own library of yoga poses to easily and quickly plan your Avoid performing this asana with a broken ankle. Pull in your navel. yoga teachers-in-training to plan their yoga sequences, Tummee Sequencing Platform for Yoga Teachers Heavy bleeding during menstruation, may be contraindicated This is the traditional Hatha Yoga Pose while the same yoga pose in Ashtanga Yoga is called Paryankasana (Couch Pose). Keep your ankles straight with the toes pointing backward. This spiritual, mental, and physical practice can cater to the diverse requirements of the body to boost your overall health. You need to make sure that while you get into the pose, you do not feel any sharp twisting sensations in your knees. If there's pain in the knees, move into fish pose which i will demonstrate in just a moment. Do not perform supta vajrasana if you have an injured knee or back. It is to be highly noted that this very intensive on the knees, lower back and quads. In Ashtanga yoga, it is called paryankasana B or couch pose B. In order to activate the hip and leg muscles, do perfectly place a bolster or rolled-up blanket just lengthwise from the ankles to the knee and squeeze to a great extent in Supta Virasana or Reclined Hero Pose. It is highly advised to consult a personal doctor much before indulging in the deepening of this particular posture. Stretch your arms overhead on the floor, and let your palms face the ceiling. Always perform supta vajrasana on empty stomach. List of yoga sequences with Supta Virasana. It tones the spinal nerves and other muscles. Supta Virasana Contraindications Let us first know the special precautions for this asana. Strengthens the muscles. Required fields are marked *. Supta Virasana Benefits. If you have chronic low back pain, engaging in restorative yoga may even reduce that pain without the use of medications. First lean onto your hands, then your forearms and elbows. You can perfectly complete reclining by reclining onto a support or by going onto the ground. has a collection of 1M+ yoga sequences, 1.25M+ cues, and 5000+ yoga poses. This is important to avoid injuries and harm to the body. Supta virasana is an intermediate variation of virasana. Pectoralis (Chest Muscles) Psoas (Hip Flexors) Rectus Abdominis (Abdominal Muscles) Glutes (Hip muscles) Quads (First thigh muscles) Ideal For Health Conditions It improves posture and alignment. People having a problem with sciatica, slip disc, and other spinal issues should not practice this asana. Asana Tips Supta Virasana Last Updated: February 4, 2018 Definition - What does Supta Virasana mean? These are a few points of caution you must keep in mind before you do this asana. 3 Precautions And Contraindications 4 Advanced Pose Variations 5 The Benefits Of The Reclining Hero Pose Gently keep leaning until your back rests on the floor. 1. Supta means lying down in Sanskrit, while vira translates as hero or champion.. Supta Virasana Contraindications And Cautions Avoid this pose if you have severe knee, back, or ankle problems. While performing this asana, the thigh muscles are stressed and may cause pain in the initial stages, especially if they are stiff. Reclined Hero Pose (Supta Virasana It also has therapeutic benefits for the following conditions. Tummee.com is a yoga sequencing platform used by Supta Vajrasana (Reclined Thunderbolt Pose): Steps Something went wrong while submitting the form. Inhale. Maintain the proper alignment throughout the posture, ensure the hips lie directly in between side heels. The palms can be kept facing upwards on the floor besides the feet. Relieves indigestion, acidity and flatulence. Your email address will not be published. A variation of the base yoga pose Virasana (Hero Pose), where the torso is in a backbend while resting the head down on the floor. Asana Tips Supta Virasana Last Updated: February 4, 2018 Definition - What does Supta Virasana mean? Helps prevent arterial blockages by gently massaging and strengthening the heart and increasing coronary blood flow. To help you bring attention to your doshas and to identify what your predominant dosha is, we created the following quiz. The anatomical focus of Supta Virasana or Reclined Hero Pose deals with perfectly the deep psoas muscles that directly connect the both legs to the trunk plus lengthens the extensor muscles of the legs. This means that it can help relax and open your body. In this post, I share the benefits of Supta Virasana, a complete pose breakdown, contraindications, myths, a step-by-step video, modifications, and more. The Sanskrit name of this asana is formed of three root terms. Improves digestion. Bring the feet by bending at the knees close to the hip and place them there. Yoga for sexual health for women is a series of poses to strengthen and tone the reproductive organs for better sexual health for women. The preparatory poses of Supta Virasana or Reclined Hero Pose are Baddha Konasana, Balasana, Bhujangasana, Gomukhasana (leg position) plus Virasana. To release the pose, sit up using the support of your hands on the floor. Instead, take the assistance of an experienced instructor. Supta Virasana is an intermediate level yoga pose that works on the lower back and the entire spine, and challenging one too as it requires the torso to go in a backbend while the body is in supine. It is to be remembered that pregnant women, ladies having menstruation problems with excessive bleeding should avoid practicing this particular asana. Avoid this asana if you have a serious knee, back, or ankle problem. It stretches or lengthens the front portion of the body. Sit in Vajrasana. Begin in hero's pose Hands by hips. Removes Tightness from the Legs. This is important to avoid injuries and harm to the body. Home Articles Yoga Yoga Poses Supta Vajrasana (Reclined Thunderbolt Pose): Steps, Benefits & Precautions. Roll slightly to other side. Gently lower your hips, such that you find yourself sitting on the mat. Supta Virasana - Reclining Hero Pose It is to be highly remembered that partnering can actually make this asana performed easier to practice plus adds fun with a lot of perfection. Initially start with Hero Pose or Virasana. Taking the palms of Target Stretch: front of thigh If you are unable to get hips to floor, keep the body upright and put pillows under hips to find the point 75% of your range of stretch. 4. This is important to avoid injuries and harm to the body. Supta Supta Vajrasana (Reclined Thunderbolt Pose): Steps It stretches the deep hip flexors (psoas). This means that it can help relax and open your body. Supta Virasana Pectoralis (Chest Muscles) Psoas (Hip Flexors) Rectus Abdominis (Abdominal Muscles) Glutes (Hip muscles) Quads (First thigh muscles) Ideal For Health Conditions It improves posture and alignment. This spiritual, mental, and physical practice can cater to the diverse requirements of the Save my name, email, and website in this browser for the next time I comment. Then, gently come back up. Practice of Yoga to develop awareness of the body, mind and soul in unison is a popular ancient Indian practice which is very relavant in modern times. Mentioning a few below with reasons: Sign-up to view all 15 Levelup poses of Supta Virasana and Copyright 2023, Indian Vedic Astrology Horoscope Online Portal @ www.omastrology.com. To learn more about all these poses, it is best to seek guidance and training from a yoga expert., Performing Supta Vajrasana requires proper steps and patience. 3. D Discover more cues, teaching ideas, and how to do steps at Supta vajrasana helps in stretching and strengthening the entire body. Therefore, all digestive problems and digestion itself are improved. Precautions & Contraindications Do not perform supta vajrasana if you have an injured knee or back. WebContraindications Steps Variations Preparatory Poses Level Up Poses Video Tutorial Titles Sanskrit Yoga Sequences In Sanskrit, supta = reclined and vira = hero. WebSupta Virasana Variation Hugging One Knee Contraindications: Any kind of injury at the knee, ankles, or hips will make it difficult to go into the posture and hence best to avoid. Supta Virasana You should avoid this pose (or reach out to an experienced teacher), if you have any of the following: Yoga Sequencing Platform for Yoga Teachers Worldwide, Yoga Sequence Builder and Yoga Class Planning Software for Yoga Teachers. Lean back until the head rests on the floor. To use our content and images in your yoga teacher training Supta virasana is derived from Sanskrit with supta meaning "reclining" and vira meaning "hero." It involves stretching of the spine, hips, and legs. To use our content and images in your yoga teacher training Below are some common variations of the yoga pose Supta Virasana To use our content and images in your yoga teacher training Pose of the Month: Supta Virasana It can be practiced in restorative sequences. The variation of Supta Virasana or Reclined Hero Pose are Eka Pada Supta Virasana or One-Legged Reclining Hero Pose, Ardha Supta Virasana or Half Reclined Hero Pose. Signup to view 100+ pose suggestions to teach creative yoga classes! Do place blankets, a bolster or pillows just behind your shoulders plus head for extra support. This, in turn, improves respiratory disorders such as asthma. For people with chronically tight deep hip extensors ( gluteus maximus and hamstrings ), this pose can be especially challenging, but also very helpful when practiced mindfully. Learn how your fellow yoga teachers and yoga teachers in training are benefitting from Tummee platform. Can be practiced to overcome stress, anxiety, and depression. H The below cues and yoga sequences added by yoga teachers show multiple ways to do Supta Virasana depending on the focus of your yoga Supta virasana stretches the muscles of the back, hips, abdomen, and legs. This pose gives the pelvic region and the abdominal organs a good stretch. A variation of the base yoga pose Virasana (Hero Pose), where the torso is in a backbend while resting the head down on the floor. Never release out of supta vajrasana by straightening the legs first. Supta Virasana Tummee.com is rated 5 out of 5 stars by yoga teachers worldwide Supta Virasana Stay here if you are on a block. 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Inhale and take the arms above your head stretched and place them on the floor raising the lower back away from the floor. Beginners may use a bolster to support the back and/or separate the knees slightly to help ease into the pose. In the most common variation, the hands are raised and placed Improves blood circulation. This is also a great pose for joggers needing to relieve stiffness in their legs. Pranayama for glowing skin is a series of breathing exercises to achieve a beautiful, healthy and glowing skin with great texture. 4. Perform Virasana. Never release out of supta vajrasana by straightening the legs first. A variation of the base yoga pose Virasana (Hero Pose), where the torso is in a backbend while resting the head down on the floor. if you practice this pose last thing at night, your legs will feel rested and rejuvenated in the morning. Straighten R leg. Reclining Hero Pose Variation Hugging One Knee Supta Virasana and Their Benefits If you have any injury of the lower back or hips avoid this pose. This means that it can help relax and open your body. Here, supta means reclining or lying down, vajra is thunderbolt or excessively firm, and asana means pose.. Heavy bleeding during menstruation, may be contraindicated It relieves the body of many discomforts, and conditions as simple as colds and headaches too. Tummee Sequencing Platform for Yoga Teachers The mental health benefits of this asana include: Supta virasana stimulates the manipura (solar plexus) chakra, which improves confidence, strengthens willpower, integrity, self-esteem and sense of responsibility. 1. In such cases, Virasana can 2. C. Stay in this stretch for about 6 breaths. The therapeutic application of Supta Virasana or Reclined Hero Pose deals with Arthritis, Respiratory ailments, Asthma, Diarrhea, Varicose vein, Menstrual discomfort, Digestive problems, Sciatica, Flat feet, Intestinal gas and acidity, Head cold, Insomnia, Headache, Infertility and High blood pressure. WebSupta Virasana (Reclining Hero Pose) Contraindications and Cautions.