{"id":3297,"date":"2023-03-13T20:38:22","date_gmt":"2023-03-13T20:38:22","guid":{"rendered":"https:\/\/tikiyoga.com\/uncategorized\/lezeci-junak-supta-virasana\/"},"modified":"2025-09-16T00:48:45","modified_gmt":"2025-09-16T00:48:45","slug":"reclining-hero-supta-virasana","status":"publish","type":"post","link":"https:\/\/tikiyoga.com\/en\/yoga-poses\/reclining-hero-supta-virasana\/","title":{"rendered":"Reclining Hero Pose – Supta virasana"},"content":{"rendered":"[vc_row][vc_column][vc_column_text]\n

Reclining Hero Pose – Supta virasana<\/h1>\n

(Virasana seated pose variation)<\/p>\n

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 <\/p>\n

Take a deep breath, then exhale, release all mental and physical blockages through exhalation<\/em>
\nAllow yourself to become aware of your body and every sensation that happens in it<\/em>
\nRespect your boundaries<\/em>
\nUnleash your inner potential and willpower<\/em>
\nSave your energy and spend it wisely<\/em><\/p>\n

 <\/p>\n

– Willpower<\/p>\n

When we say STRENGTH, we don’t mean only a strong human body, but we mean inner strength and our own potential that allows us to overcome any obstacle and fulfill our task. It is easiest for people to be strong and mentally stable when everything is going well..But..<\/p>\n

What will we do with that moment when something happens that we were not prepared for and we “fall” at the speed of light and have no motivation to get up again?! Therein lies the key to spiritual growth and yoga practice. Just when it’s hard to focus on your thoughts, your body and your spirit, allow your inner strength to surface.<\/p>\n

Change your beliefs, focus on the solution rather than the problem, have internal conversations and use affirmations to awaken a sense of power within yourself. With inner strength comes courage that helps us face everyday life.<\/p>\n

Supta Virasana is one of the asanas that can help you test your will, patience and with the help of it you can increase the level of your inner strength.<\/p>\n[\/vc_column_text][vc_empty_space][vc_column_text css=”.vc_custom_1680176916711{padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #b2b171 !important;border-radius: 4px !important;}”]\n

Reclining Hero Pose Benefits<\/span><\/h2>\n[\/vc_column_text][vc_empty_space height=”20″][vc_column_text]\n
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  • Stabilizes the flow of energy in the reproductive organs (a system of organs that serve the purpose of reproduction) and the whole body.<\/li>\n
  • Increases will power and strengthens our body.<\/li>\n
  • Stretches the internal organs of the abdomen, pelvic area, deep psoas muscle, thighs, knees, ankles.<\/li>\n
  • Soothes menstrual pain in women.<\/li>\n
  • Revitalizes (regenerates) tired legs.<\/li>\n
  • It allows greater flexibility in the knee joint and ankle joint as well as massage of the deep inner thigh veins.<\/li>\n
  • Regulates high blood pressure and eliminates headache and insomnia.<\/li>\n
  • Holding the position for 30 seconds to several minutes.<\/li>\n<\/ul>\n[\/vc_column_text][vc_empty_space][vc_single_image image=”2712″ img_size=”full” alignment=”center” style=”vc_box_rounded”][vc_empty_space][vc_column_text]\n

    Warnings:<\/span><\/p>\n

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    • People with knee and ankle injuries should perform the exercise carefully! When you have a headache, perform this asana with your torso on a pillow or blanket!<\/li>\n
    • Also, people suffering from arthritis in the ankles and discopathy are recommended to practice this asana with the help of a roller and a thin blanket!<\/li>\n
    • The roller makes it easier to hold this pose, reduces stiffness in the back and neck, opens the chest and stretches the trunk, while the blanket fixes the neck and head and prevents them from leaning to the side!<\/li>\n<\/ul>\n[\/vc_column_text][vc_empty_space][vc_column_text css=”.vc_custom_1680177051039{padding-top: 10px !important;padding-right: 10px !important;padding-bottom: 10px !important;padding-left: 10px !important;background-color: #b2b171 !important;border-radius: 4px !important;}”]\n

      Supta Virasana Instructions<\/span><\/h2>\n[\/vc_column_text][vc_empty_space height=”20″][vc_column_text]\n

      Sit on your heels, brace yourself and draw your calf muscles outward with an inhale. Spread your feet so that you can sit down. You arch back, lean on your elbows and grab your feet.<\/p>\n

      A more advanced form<\/strong> of this exercise is a complete descent to the floor, which means that the head will be on the floor with the top of the head, and the back will be as little arched as possible. When you come out of the position, you can lean on your elbows and slowly lift your shoulders up, lift your head and return to the starting position.
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      Variations of the Reclining Hero Yoga Pose<\/span><\/h2>\n[\/vc_column_text][vc_empty_space height=”20″][vc_column_text]\n

      Put your palms together (Namaskar position) or intertwine your hands and pass your hands above your head, in this way you will feel a greater stretch of the muscles of the back, shoulders and abdomen.<\/p>\n

      If the previous variation is difficult for you, try to lay your hands on the sides. Knees can be slightly apart, but not wider than the hips while the thighs are parallel. Throw your head back.
      \nHands can be above the head. Wrap your elbows and lift your chest. Lean on your elbows and push your chest out and throw your head back.<\/p>\n

      If you feel tension in your neck, return your head to a neutral position so that your head is in line with your back. If you stay longer in this position, you may experience a slight tingling sensation in your legs, which actually makes us become heroes who are ready to bravely face the challenges of everyday life.
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