Mastering the Reclining Hero Pose (Supta Virasana)

The Reclining Hero pose (Supta Virasana) is a powerful yoga practice with significant stretching and relaxing benefits. However, this intermediate posture should be approached with caution, especially if you can’t comfortably sit your buttocks on the floor between your feet. Let’s look at how to properly execute the Reclining Hero Pose, its variations, adaptations, and the great benefits it provides.

Pose Overview

  • Sanskrit Name: Supta Virasana
    • Supta means lying down or reclining
    • Vira refers to a man, hero, or chief
    • Asana means pose or posture

Step-by-Step Guide to Reclining Hero Pose

  1. Start in Virasana: Begin by assuming the Virasana (Hero Pose).
  2. Lower Your Torso: Exhale, gently lowering your back torso towards the floor, transitioning from your hands to your forearms and elbows.
  3. Adjust Your Pelvis: Place hands on the back of your pelvis, spreading the flesh down towards the tailbone to release tension in the lower back and upper buttocks.
  4. Final Positioning: Lower down onto the floor or a bolster. Adjust your arms to a 45-degree angle from your torso, palms facing upwards.
  5. Modify for Comfort: Ensure your knees do not splay wider than your hips to avoid strain. Lift knees or allow slight space between them, keeping thighs parallel.
Reclining Hero Pose (Supta Virasana)


  • Begin with 30 seconds to 1 minute, gradually increasing to 5 minutes as comfort allows.

Variations and Modifications

Half Reclining Hero Pose (Supta Ardha Virasana)

  • Setup: Sit on a block, extending one leg in Virasana while the other remains extended or bent at the knee.
  • Support: Lean back on your hands, elbows, or forearms for support, alternating legs for balanced stretching.


  • For Difficulty Reclining Fully: Use a bolster or folded blankets behind you to support your spine and head.
  • To Ease Groin Tension: Place a weighted object across the top thighs to deepen the stretch.

Precautions and Contraindications

Avoid or modify this pose if you have severe back, knee, or ankle issues unless under the guidance of an experienced instructor.

Complementary Poses

  • Preparatory: Baddha Konasana, Balasana, Bhujangasana, Gomukhasana (leg position), Virasana
  • Follow-up: Padmasana, Bakasana, most standing poses, inversions, and backbends


  • Stretches the abdomen, thighs, deep hip flexors, knees, and ankles
  • Strengthens foot arches
  • Alleviates leg fatigue
  • Enhances digestion
  • Mitigates menstrual discomfort

Beginner’s Tips

  • For Sliding Thighs: Bind thighs with a strap or place a thick book between them to maintain alignment.

Partnering for Enhanced Experience

A partner can assist in adjusting thigh pressure to optimize the pose’s benefits, ensuring a deeper engagement and proper alignment.

Incorporating the Reclining Hero Pose into your yoga practice can significantly improve flexibility, digestion, and overall well-being. Remember to listen to your body’s signals and make adjustments or use props as needed to maintain comfort and safety throughout the pose.


1- What is the reclining hero pose?

The reclining hero pose, also known as Supta Virasana, is a restorative yoga posture where one sits between their heels and then reclines backward, laying their back flat on the floor, using props for support.

2- What are the benefits of a supine Hero Pose?

Supine Hero Pose, or Supta Virasana, offers various benefits, including stretching the abdomen, thighs, and deep hip flexors, strengthening the arches of the feet, relieving tired legs, improving digestion, and helping alleviate symptoms of menstrual pain.

3- What are the benefits of reclined warrior pose?

The term “reclined warrior pose” is less commonly used. Still, assuming it refers to a variation of a warrior pose in a reclined position, benefits would generally include stretching and strengthening the body, improving balance and focus. However, the specific benefits can vary based on the pose variation.

4- What is the reclining hero pose in Sanskrit?

The reclining hero pose in Sanskrit is called Supta Virasana (Supta means lying down, reclining; Vira means hero, man, chief; Asana means pose or posture).

5- Why is it called hero pose?

It is called the hero pose because “Vira” in Sanskrit translates to “hero,” reflecting the strength, courage, and discipline required to master the pose and the noble qualities of a hero embodied in its practice.

6- Is veerasana also called hero pose?

Yes, Veerasana is another name for the hero pose, specifically referring to its seated version, while Supta Virasana refers to the reclined variation of the hero pose.

7- Which pose is known as Warrior pose?

The Warrior pose in yoga is known as Virabhadrasana, which comes in three main variations: Warrior I (Virabhadrasana I), Warrior II (Virabhadrasana II), and Warrior III (Virabhadrasana III).

8- What is the hero pose in yoga called?

The hero pose in yoga is called Virasana for the seated version and Supta Virasana for the reclined version, where “Supta” signifies the reclined or supine aspect of the pose.