How to do Supta Virasana (Reclined Hero Pose) | Yoga tutorials for beginners | Yoga asanas | Yoga

Transcript

[Music] Namaskar welcome back to Yuka Fitness with priyanka sharma now we learn the second Asin is soup the virus and so let's get started soup dough is to lie down on the back technique for the sarsen sit in Madras on your heels coming out slowly take the help of right elbow then left elbow and place them on the ground towards back side slowly straighten your hands and completely lie on your back shoulders should rest on the ground beginners may keep their hands on respective thighs knees should remain together after practicing this position well making the shape of a scissor with both hands bring them underneath your shoulder so this you can practice your abdominal breathing for a few minutes remember while lying on your back control your weight do not jerk otherwise you may get injured or muscle pull bigness may keep their knees apart if they find it difficult to keep them together the benefit of this arson is the strengthens abdominal muscles and pelvic region it is helpful in high blood pressure and sciatica it is good remedy for constipation but those suffering from gases and pain in hips should not practice it then slowly you may release the posture and come in the starting position so this is subtly us and the key point here is your knees should be together your heels are out toes pointing behind the alternate method for those who cannot do suck the Vedas on you can use a cushion or a bolster like this vertically placed at the back then you can fold your one knee toes pointing at the back heel closer to your hips and rest your spine completely on the bolster or the cushion and then you can extend your arms out and you can stay here feel the stretch in case if this is also too intense then you may take half butterfly pose and then the other leg straight same thing you will rest your spine on the bolster or the cushion and spend five breaths each side and relax your arms the way you want thanks for watching this video to like and comment below did you check my previous video of the series then go check it out thank you stay blessed