Supta Virasana (Reclining Hero Pose)

English Name(s)
Supta Virasana, Reclining Hero Pose
सुप्तवीरासन /Supta Vīrāsana
Soup-tah veer-AHS-anna
supta: “reclining”
vira: “hero”
āsana: “posture”

Physical Benefits

Supta Virasana (SOUP-tah veer-AHS-uh-nuh) is a restorative pose. It stretches the thighs, knees, and ankles, and relaxes the legs, abdominal organs, and pelvic region. This pose elongates the chest, making breathing easier and deeper. This asana brings elasticity to the legs and is good to take before back extensions.

Energetic Benefits

Supta Virasana is a restorative pose. All restorative poses have the ability to rejuvenate the body and eliminate tiredness. This pose stretches the legs after a long-standing asana practice. This is best taken at the end of a class or before beginning pranayama.


Avoid this pose if there is any knee or ankle pain or injury. If your buttocks do not touch the floor keep a folded blanket or a block in between your feet. Recline on a bolster to avoid overarching the lower back; especially when the student’s quadriceps are tight they will not be able to recline. This asana is best done with props to give deeper relaxation and to avoid any compression on the lower back.

Going into the Pose

Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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