Pose library›Backbend
Intermediate · Backbend

Reclined Hero Pose
Supta Virasana

A reclining kneeling backbend that lengthens the thighs and front hips with careful knee alignment.

Instructional illustration of Reclined Hero Pose
LevelIntermediate
Pose typeBackbend
Primary focusThighs, Hip flexors

How to practice Reclined Hero Pose

  1. Begin in Hero Pose with enough support beneath the seat.
  2. Place the hands behind you and lean back gradually.
  3. Lower onto forearms, a bolster or the floor only if the knees stay comfortable.
  4. Keep the thighs parallel and breathe across the front body.

Practice tips

  • Recline onto a high stack of bolsters.
  • Practice one leg at a time.
Practice note: Come out immediately with knee, ankle or lower-back pain.
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