How to do Supta Virasana (Reclined Hero) | Restorative Yoga with Marzena Kierepka

Transcript

hello everybody this is maj makirevka therapy yoga teacher in zenith yoga in hanoi and with me is lovely zain who is going to demonstrate the poses for you today we are in our series of relax and renew from restorative yoga and today another yummy lovely restorative pose one of my favorite ones super virasana so for suktavirasana you will need two bolsters and two blankets uh zhang is going to slowly to prepare this pose is a great preparation for a backbend so it's a gentle background supported by the bolsters as well a great pose for all the athletes who use their legs a lot because it gives that nice stretch to the front of the legs so all the side please and this is hello to all the cyclists friends or runners that might be a pose for you to try okay so to come to the pose then we're going to bring the crown of the head to the floor and lifting pelvis high enough to bring the thumbs behind the knees so we want to create a space there to push the calves out and back and then maintaining that so pushing this out and back slowly she starts sitting down to bring you you want to bring your seat bones all the way to the floor if this is creating discomfort in your ankles in your knees um that might be a need to be adjusted so you might need to have a block to sit a little bit higher and um usually that helps now if you look at the feet her feet are really nicely grounded on the floor from the front of the feet and then with the four all five toes pointed back this is very important as well now to come to the pose have a little space between you and a bolster like a face distance and bring the hands behind keep drawing the ribs in chest is opening and now leading with that open chest evenly lower yourself onto the bolster as we lower ourselves we adjust that blanket under um our head if we have a bangle of hair pull the hair out because that creates some evenness at the back of the head as well here you want to stay with your ribs nicely drawn in so we don't want to poke our ribs out there is a tendency to do so but if you look at her beautiful shape of her back she is already in a backpack and you can stay here as long as it's comfortable for you one more thing i would like to say is if there is a discomfort or pain in ankles or knees it's not worth it so you might need to adjust this pose with sitting on the block under the buttocks or putting more bolsters behind you to make that pose a little bit more comfortable for you i hope you enjoy watching and see you next week namaste