Reclining Hero Pose | Supta Virasana | Yoga

In this practice

Key teachings

• Mindful entry into deep stretches
• Awareness of sensations in quadriceps and torso
• Safe and controlled release from a deep pose

Ideal for

• Individuals seeking deep thigh and hip flexor release
• Practitioners working on knee and ankle flexibility
• Athletes with tight quadriceps (e.g., runners, cyclists)

Lesson

Instructions

Begin kneeling on the floor, edge your lower legs to each side and sit your buttocks on the floor. Reach your arms behind you and lower your upper body to the floor. Lift your arms back and overhead and take hold of each elbow with opposite hands. You will feel a strong stretch along the thighs and torso. To release, extend one leg at a time.

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Steps

• Supta Virasana (Reclining Hero Pose)
• Deep quadriceps and hip flexor stretching
• Proper alignment for reclined poses

Benefits

• Stretches quadriceps and hip flexors
• Opens the chest and abdomen
• Improves ankle and knee flexibility
• Relieves fatigue in legs and feet
• Calms the brain and helps relieve stress