Supta Virasana

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Supta Virasana

Supta Virasana (Sanskrit: सुप्तवीरासन; IAST: suptavīrāsana) or Reclined Hero Pose is an asana.[1]


The name comes from the Sanskrit words supta (सुप्त) meaning "reclined",[2] and asana (आसन; āsana) meaning "posture" or "seat".[3]


Supta Virasana is a reclined version of virasana where the upper body reclines backwards, so that the back rests on the floor. The arms rest on the floor to either side of the trunk, with the palms facing up.

Anatomical focus[edit]

Lengthens the extensor muscles of the leg and the deep psoas muscles that connect the legs to the trunk.[4][5]

Contraindications and cautions[edit]

With knee conditions and during menstruation with excessive bleeding it may be contraindicated to practice Supta Virasana.[6][7]


Eka Pada Supta Virasana (One-Legged Reclining Hero Pose) or Ardha Supta Virasana (Half Reclined Hero Pose[6]) involves one leg folded under the body while the other is being stretched.[8]

See also[edit]


  1. ^ "Witold Fitz-Simon - Supta Virasana". Retrieved 2011-07-09.
  2. ^ "Yoga Journal - Reclining Hero Pose". Retrieved 2011-07-09.
  3. ^ Sinha, S.C. (1 June 1996). Dictionary of Philosophy. Anmol Publications PVT. LTD. p. 18. ISBN 978-81-7041-293-9. Retrieved 9 April 2011.
  4. ^ Couch, Jean (10 June 1990). The Runner's Yoga Book: A Balanced Approach to Fitness. Rodmell Press. p. 65. ISBN 978-0-9627138-1-1. Retrieved 9 July 2011.
  5. ^ Yoga Journal. Active Interest Media, Inc. 1994-09-01. p. 58. ISSN 0191-0965. Retrieved 2011-07-09.
  6. ^ a b Kappmeier, Kathy Lee; Ambrosini, Diane M. (2006). Instructing hatha yoga. Human Kinetics. p. 250. ISBN 978-0-7360-5209-2. Retrieved 9 July 2011.
  7. ^ Clennell, Bobby; Iyengar, Geeta S. (25 April 2007). The Woman's Yoga Book: Asana and Pranayama for All Phases of the Menstrual Cycle. Rodmell Press. p. 105. ISBN 978-1-930485-18-1. Retrieved 9 July 2011.
  8. ^ Yoga Journal. Active Interest Media, Inc. May 1989. p. 99. ISSN 0191-0965. Retrieved July 9, 2011.

Further reading[edit]

External links[edit]