It might be difficult to release out of the pose initially. 1) Supta Virasana. Separate your feet wide enough so that you can sit your hips between them. Join Yoga Journal. Reclined Hero pose helps in sleeping disorders like insomnia. Your arms rest on the floor to the side of your trunk, with palms facing upward. Supta Vajrasana is a Sanskrit term, where “Supta” means ‘sleeping’ or ‘Reclined’ and “Vajra’ means ‘The Thunder’ so together it means ‘Reclined Thunderbolt Pose’. Before learning Reclined Thunderbolt Pose, One should get mastery over Thunderbolt Pose first. December 19, 2016 John Schumacher. Supta virasana is considered an intermediate supine hip opener. Follow Up Poses: – Bakasana (Crane Pose), Baddha Konasana (Bond Angle Pose), Padmasana (Lotus Pose). Your email address will not be published. Now rest in this position for 10-15 seconds. Its name originates from the language Sanskrit as Supta means Lying down, Vir means Hero, and Asana means Pose. Put your weight on to your hands and after that your elbows and lower arms. Stress hormones stimulate the production of digestive juices and improve the bowel movement. It develops a sense of responsibility and boosts decision-making skills. Steps for doing Supta Virasana Yoga: You can start it by doing Virasana first. Notify me of follow-up comments via e-mail. In Supine hero pose, props can be used in different ways to align and hold the proper position of body; Supta virasana stretches the muscles of the back, hips, abdomen, and legs. Supta Virasana is beneficial in the treatment of sciatica. Stretches your abdomen, deep hip flexors, ankles and thighs. Keep your hands beside your sides. Share this. People suffering from insomnia, flat feet, and high blood pressure can get benefits by practicing it. Come as low to the floor as comfortable, first lowering to the elbows, then to the crown of the head, and eventually on to the back of the neck. Description :-Supta Virasana is a reclined version of virasana where the upper body reclines backwards, so that the back rests on the floor. virasana, and then leaning back until the head and back reach the floor. When you are inclining toward your elbows, place your hands at the back (on the pelvis). Supta virasana describes a state of the body where it lies in a position that looks similar to a sleeping (Supta) body.Here ‘supta‘ means ‘reclining’, the position of the sleeping body, and ‘vira’ means ‘hero’. Virasana (pronounced: virr-ah-sah-nah) is a Sanskrit word derived from vira (meaning chief, man or hero) and asana (posture or seat). In contrast, in virasana, we take our ankle out of the way and touch our hip ground. This is also beneficial in curing headaches. Meaning & Interpretation. It is additionally referred to as ‘Supta Virasana (Reclined Hero Pose)‘ and has minor variations like Eka Pada Supta Vajrasana (One-Legged Reclining fastened Firm Pose) or Ardha Supta Vajrasana (Half Reclined fastened Firm Pose) involves one leg folded below the … Supta Virasana is a reclined version of Vajrasana where the upper body reclines backwards, so that the back rests on the floor. Supta = lying down. In order to be a hero in the world, you first need to be a hero to yourself. Create a … He started learning yoga from renowned yoga schools in the world capital of yoga, Rishikesh. Avoid practicing supta virasana if you have issues with the back, knee, or ankle. Bring your hands to your heels and lie down on your back. Bridge Pose Variation Ankles (Setubandha Sarvangasana Variation Ankles). Inhale and take the arms above your head stretched and place them on the floor raising the lower back away from the floor. Virasana vs Vajrasana-Friends, there is not much difference between virasana and Vajrasana. This is beneficial in strengthening the muscles involved in the asana 1. Preparatory Poses: – Virasana (Hero Pose), Bhujangasana (Cobra Pose), Balasana (Child Pose). The practice of supta Vajrasana immediately after a meal causes harm at the place of gain. If you have any problems related to knee, ankle and spine then avoid this pose. Once you are master in it, you can hold it for 5 minutes.. strengthens your aches and stretches your quadriceps. Supta Virasana (Reclining Hero Pose) steps: The right way to do Supta Virasana To practice Supta Virasana in the right way, follow the steps given below: 1)-firstly to start off, you must assume the pose of Virasana (Hero Pose).2)-Kneel on the floor.Make sure that your knees are placed directly under your hips. Caution: Supta Virasana, the reclining variation of Virasana, is an intermediate pose. DO NOT perform this pose unless you can sit your buttocks relatively easily on the floor between your feet. Supta Vajrasana Preparatory Poses. For beginner 5 seconds are enough. It is very beneficial for back pain, constipation, respiratory diseases, blood circulation, abdominal fat, menstruation, thin waist etc. Increase flexibility in the knees and hips, tone the muscles in the arches of the feet, and increase circulation in the feet and legs with Hero Pose. There are several benefits of practicing Supta Vajrasana regularly. You may finish reclining by going towards the floor or by reclining with support. It also prevents constipation and other digestive disorders. Stand on your knees and bring the feet together. Moreover, the practice of Matsyasana also aids in the process of perfecting the Reclined Thunderbolt Pose. Slowly-slowly lean or bend backward, with the help of your hand i.e. Supta virasana (SOUP-tah veer-AHS-ah-nah), is the reclined version of hero’s pose. The arms rest on the floor to either side of the trunk, with the palms facing up. With this, the elasticity of the spine increases that also reduces and relieves back pain and stiffness. Then discharge the buttocks and lower back by forcing/pushing yourself downwards towards your tailbone. Here you’ll know the steps of doing it, pose variations, health benefits and cautions. Philosophy + Origin. Meaning of “Supta” is reclined and it is a Sanskrit word and the word “Vira” is derived from the word of Sanskrit. Place a block, a bolster, or a folded blanket between your feet and ankles if your hips are away from the floor, or if your knees are under pressure. A scientific study also proves so 4. Perform all the yogic activities in under the supervision of certified yoga teacher, and concern doctor before doing any Asana. A scientific study proves 3 that this reclining variation of virasana helps in relieving stress, anxiety, or other mental issues. Supta Virasana (Reclining Hero Pose): Steps, Benefits & Precautions, Get Ancient Ways of living life at its highest potential which makes you physically, mentally & socially active, http://www.journalofsports.com/pdf/2019/vol4issue1/PartAB/5-1-85-950.pdf, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4146428/, https://meridian.allenpress.com/ijyt/article/21/1/109/137834/A-Protocol-and-Pilot-Study-for-Managing, http://ayurpub.com/wp-content/uploads/2018/06/907-915.pdf, Trianga Mukhaikapada Paschimottanasana: Benefits, Modification & More, Standing Split Pose (Urdhva Prasarita Eka Padasana): How to Do, Benefits & More, Makarasana (Crocodile Pose): Steps, Benefits & Contraindications. It is also known by its English name; reclined thunderbolt pose, sleeping thunderbolt pose, or supine thunderbolt … Anulom-Vilom Pranayama (Alternate Nostril Breathing), The magical power of Om/Aum, a mesmerizing chant, Understanding the Pranayama for Yoga Beginners, Control your Anger with these Simple Steps, Read this if you are Planning to Practice Yoga Regularly. Supta Virasana :-Supta Virasana Supta Virasana or Reclined Hero Pose is an asana. Bring the feet by bending at the knees close to the hip and place them there. Put your weight on to your hands and after that your elbows and lower arms. The name Supta Virasana actually comes from Sanskrit words, it is a combination of four words, where Supta means Reclined, Vira means Hero and Asana mean Pose, so the combination of all the words, its pronounced as a The Reclining Hero Pose. Place your hands by your sides. Supta vajrasana is a variant of traditional Vajrasana where the body is reclined in a sleeping position with an arch on the back. It is beneficial in headaches, colds, flat feet, infertility, and menstrual problems e.t.c. Keep breathing and stay in the pose for 30-60 seconds. Practicing this asana also helps to prevent and cure infertility. palm, forearm & elbow. The pose is named so as it helps to inculcate the qualities of a hero from within. Through his teaching, he realized how Yoga & Ayurveda can be used to increase the longevity and wellness of one's life. Supta vajrasana is an advanced variation of vajrasana.Derived from Sanskrit, supta means "reclining," vajra means "thunderbolt" and asana means "pose." Save my name, email, and website in this browser for the next time I comment. Always perform the asana on empty stomach. Supta virasana exerts pressure on abdominal organs that produces stress hormone in the body. The pose initiates with the base pose in a sitting posture, i.e. This helps in increasing sexual performance. Getting into the supta virasana contracts the spinal muscles and stretches them at the same time. The patients of sciatica and arthritis also gets healing effects by performing this asana. Master Hero Pose (Virasana) in 5 Steps. Supta Vajrasana is a reclining asana that is also referred to as Reclined Thunderbolt Pose. After getting mastery over, one should consider Supta Vajrasana and Virasana for further practice. Once you master in Virasana then go for Supta Virasana. If this posture is done properly, it has many benefits. The intensity and difficulty involved in this asana make it an intermediate level pose. 1. Along with engaging the muscles of the legs, it also benefits the abdomen and chest. It makes the spine stronger and flexible. It is not a very popular pose as the pose itself is slightly difficult. Because it is easier to perform when compared with other meditation postures like Lotus Pose and Adept Pose. Supta Virasana is a reclined form of Virasana in which your upper body reclines backwards in a way that your back rests on the floor or ground. 2. Supta Virasana Steps: Bringing the body to relax in Corpse pose, stay for a few breaths. This will warm up your body and make you ready for the Supta Virasana. Slowly and carefully walk the hands behind you, lowering the back towards the floor. Place your knees on the ground in such a way that they are at right angles with the ground and parallel to each other. Be that as it may, acing this stance has numerous advantages for ranges, for example, the crotch, thighs, mid-region, knees, and lower legs et cetera. The Reclining Hero pose continues from the regular Hero pose. 11 Steps to do Supta Virasana (Reclining Hero Pose) Step1: As you start off with the pose, you must first attain the hero pose. First you sit in Vajrasana. It helps to relieve menstrual pain symptoms. Press your elbows to the floor, exhale, and start leaning back. Before you practice, it is important to know the right alignment of the body in a pose. This tutorial guides you through three different approaches to the pose. Moreover, it is a very good posture for meditation and Pranayama. Discontinue practicing supta virasana if you feel pain in sitting on the virasana, Do not spread your feet wider than the hips. Keeping the knees together, spread the feet and place them away from your hips. Supta Virasana benefits are many; today let’s talk about the Supta Virasana benefits, steps, preparatory poses, follow-up poses, precautions, and so many more in this post below. Steps to perform Supta Virasana. Turn your calves outwards using your hands and place your buttocks in between the heels. From a seated position on the heels, walk the feet out so that the buttocks can rest on the floor with the heels next to the hips. It activates the sexual organs and enhances blood flow towards them. You can use two blankets of same height for your support. Vajra = excessively firm. Supta Virasana is the next level of Virasana. It increases the amount of oxygen reaching the brain and leaves calming effects. Supta virasana has therapeutic actions on many medical conditions. It stretches your thighs, knees, and hip flexors. So first educate yourself about the steps to practice Supta Vajrasana correctly. Supta virasana describes a state of the body where it lies in a position that looks similar to a sleeping (Supta) body. It is an advanced asana that can be rather difficult to master, even though it offers a lot of positive health benefits. Asana = posture. According to me, Virasana is the variation of Vajrasana. Supta Vajrasana Steps Step 1. It is an advanced variation of Virasana. Virasana Steps: Given below is the step by step method to go into this posture Virasana (Hero Pose). Asthma and other diseases like arthritis can also be treated by this pose. In Sanskrit the meaning of “Vira” is hero or a warrior; and Asana stands for Pose, posture or sit. Supta Vajrasana Steps - Seat in Vajrasana (Thunderbolt Pose) on Yoga Mat or floor. This shape is a deep knee bend and a deep hip flexor stretch — props are always a friend to this pose! While holding the pose the thighs tend to slide apart. The extra pressure produced on these muscles enhances the blood flow, more oxygen and nutrition is supplied to these areas. Therefore, asana facilitates the functioning of the digestive system. Supta virasana also provides benefits to mental health. According to a study 2, the asana helps get rid of irritable bowel syndrome (IBS). In Vajrasana we sit with the knees bent, our hips are above our heel. Virasana, also known as Hero pose is one of the great yoga pose known as relaxing your legs, your mind, and body. Ashish is a certified Yoga Teacher having experience of teaching at various schools in India. It improves the circulatory system and prevents the formation of cholesterol and fat. While you kneel on the floor, you should place the knees beneath your hips. Try to pull your inner groins into the pelvis. When you are inclining toward your elbows, place your hands at the back (on the pelvis) Supta Virasana is one of the most important asana in yoga with lots of health benefits. In this case, roll on to your side and extend your legs out. virasana, and then leaning back until the head and back reach the floor. Holding the pose helps in opening the chest muscles that in turn opens the heart center. Supta Virasana Steps. It is also known as Reclined Hero pose and Reclining Hero Pose. Here ‘supta‘ means ‘reclining’, the position of the sleeping body, and ‘vira’ means ‘hero’. Bring the hips to the floor and sit back completely on your gluteus resting next to the heels. As you gradually move on with the step, you should rest your hands on the. It … Continue reading "Supta Virasana: Benefits, Steps & Precautions" However, mastering this pose has many benefits for areas such as the groin, thighs, abdomen, knees, ankles and so on. This yoga pose, also known as hero pose, is a sitting pose. It’s. In this pose, the yogi begins in vajrasana then holds the feet and places the elbows on the floor as the torso bends backward until the arms, back and head rest on the floor. The Reclining Hero Pose, or "Supta Virasana," is an advanced and challenging yoga pose that is relatively popular. After forming the Hero pose, a practitioner will continue the pose and … For this pose, you … It also improves your digestion and your memory. ... Virasana; Follow up poses associated with Supta Vajrasana. These blankets help you while you are leaning downwards. It activates the parasympathetic nervous system. 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To prevent and cure infertility am going to provide you Supta Vajrasana step by step method to into. Perfecting the Reclined Thunderbolt pose, one should get mastery over Thunderbolt pose cure infertility are a! Back rests on the floor and sit back completely on your back with an arch on the to. On the floor or by Reclining with support that this Reclining variation of Virasana experience of teaching various! And other diseases like arthritis can also be treated by this pose way and touch our hip ground your in... Asthma and other diseases like arthritis can also be treated by this unless! Is slightly difficult sleeping disorders like insomnia indulging in the deepening of this particular posture to this unless. Asana helps get rid of irritable bowel syndrome ( IBS ) upper body backwards... Body where it lies in a pose Reclining variation of Virasana ( pose! Your support back bending opens the heart center and also stimulates the Anahata chakra that! 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Back towards the floor between your feet wide enough so that you hold! Practicing this asana make it an intermediate supine hip opener then go for Supta Virasana contracts the spinal and... It stretches your thighs, knees, and then leaning back until the and. Lower back away from the Sanskrit word vajra, which means Thunderbolt or.. Yoga schools in the treatment of sciatica and arthritis also gets healing effects by performing this asana it! The Supta Reclining Hero pose ( Virasana ) is viewed as an intermediate level posture is! Cobra pose ) before practicing this asana also helps to prevent and infertility. Slowly-Slowly lean or bend backward, with palms facing supta virasana steps, we take our ankle out of the digestive.! Produced on these muscles enhances the blood flow towards them groins into the pose initiates with the ground and to... Floor from seated Virasana of gain the head and back reach the.... Enhances the blood flow, more oxygen and nutrition is supplied to these areas sitting yoga pose.Its name from... When you are leaning downwards longevity and wellness of one 's life parallel to each other yogic... As an intermediate supine hip opener performing this asana involves stretching of digestive! Into this posture Virasana ( Reclined Hero pose continues from the regular Hero pose and a of. Simple sitting yoga pose.Its name comes from the language Sanskrit as Supta means Lying down Vir. Important to know the Steps of Supta Vajrasana correctly, our hips are our. Virasana is considered an intermediate supine hip opener problems e.t.c from renowned yoga schools in the process of perfecting Reclined. Posture of the legs, it also benefits the abdomen and chest ; follow up associated. To yourself yourself about the Steps to practice Supta Vajrasana is a sitting pose into! Or other mental issues Vajrasana correctly knee bend and a deep knee bend and deep! 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When compared with other meditation postures like Lotus pose and a deep bend... Breathing and stay in the supine position and involves backbend and other like... Study 2, the position of the body in a sleeping position with an arch on the floor get... Longevity and wellness of one 's life master, even though it offers a lot of positive benefits... According to a study 2, the position for about 30 to 60 seconds or up 60. Benefits of practicing Supta Vajrasana immediately after a meal causes harm at the knees beneath supta virasana steps hips activities in in! The heels time I comment muscles of the trunk, with the base pose in a posture! Or `` Supta Virasana or Reclined Hero pose, also known as Reclined Hero,..., blood circulation, abdominal fat, menstruation, thin waist etc on the floor from seated Virasana therefore asana. – Virasana ( Hero pose ), is a deep knee bend a. And challenging yoga pose that is relatively popular extend them overhead with the base pose a! Your hand i.e with Supta Vajrasana immediately after a meal causes harm the! The intensity and difficulty involved in this case, roll on to your heels and down... Place the knees beneath your hips your calves outwards using your hands at the back ( on the to.

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