Supta vajrasana is an advanced variation of vajrasana.Derived from Sanskrit, supta means "reclining," vajra means "thunderbolt" and asana means "pose." It … Continue reading "Supta Virasana: Benefits, Steps & Precautions" It also prevents constipation and other digestive disorders. Slowly and carefully walk the hands behind you, lowering the back towards the floor. It might be difficult to release out of the pose initially. Always perform the asana on empty stomach. 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. virasana, and then leaning back until the head and back reach the floor. Moreover, the practice of Matsyasana also aids in the process of perfecting the Reclined Thunderbolt Pose. Instructions. Supta virasana describes a state of the body where it lies in a position that looks similar to a sleeping (Supta) body. It is not an extremely well known posture as the stance itself is marginally troublesome. It is very beneficial for back pain, constipation, respiratory diseases, blood circulation, abdominal fat, menstruation, thin waist etc. Steps for doing Supta Virasana Yoga: You can start it by doing Virasana first. Place your hands by your sides. Virasana Steps: Given below is the step by step method to go into this posture Virasana (Hero Pose). Supta Vajrasana Steps. Preparatory Poses: – Virasana (Hero Pose), Bhujangasana (Cobra Pose), Balasana (Child Pose). Do not practice it with partially blocked arteries or recent bypass surgery. Inhale and bring your arms backs to the heels. Master Hero Pose (Virasana) in 5 Steps. Reclined Hero pose helps in sleeping disorders like insomnia. Here ‘supta‘ means ‘reclining’, the position of the sleeping body, and ‘vira’ means ‘hero’. 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. It makes the spine stronger and flexible. Virasana, also known as Hero pose is one of the great yoga pose known as relaxing your legs, your mind, and body. It is highly advised to consult a personal doctor much before indulging in the deepening of this particular posture. 1. Follow Up Poses: – Bakasana (Crane Pose), Baddha Konasana (Bond Angle Pose), Padmasana (Lotus Pose). Inhale and take the arms above your head stretched and place them on the floor raising the lower back away from the floor. The arms rest on the floor to either side of the trunk, with the palms facing up. DO NOT perform this pose unless you can sit your buttocks relatively easily on the floor between your feet. Put your weight on to your hands and after that your elbows and lower arms. The pose is named so as it helps to inculcate the qualities of a hero from within. The pose initiates with the base pose in a sitting posture, i.e. Place your knees on the ground in such a way that they are at right angles with the ground and parallel to each other. After forming the Hero pose, a practitioner will continue the pose and … This is also beneficial in curing headaches. It involves the opening of the navel center. Your arms rest on the floor to the side of your trunk, with palms facing upward. 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. Here you’ll know the steps of doing it, pose variations, health benefits and cautions. Notify me of follow-up comments via e-mail. Stress hormones stimulate the production of digestive juices and improve the bowel movement. First get into the pose of Virasana (Hero Pose). Supta virasana exerts pressure on abdominal organs that produces stress hormone in the body. Supta Virasana :-Supta Virasana Supta Virasana or Reclined Hero Pose is an asana. This yoga pose, also known as hero pose, is a sitting pose. 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. Put your weight on to your hands and after that your elbows and lower arms. This helps in increasing sexual performance. Supta virasana also provides benefits to mental health. 11 Steps to do Supta Virasana (Reclining Hero Pose) Step1: As you start off with the pose, you must first attain the hero pose. Keep your hands beside your sides. First you sit in Vajrasana. This stimulates the Manipura chakra and makes the practitioner confident, strong, and courageous. Supta Vajrasana is a Sanskrit term, where “Supta” means ‘sleeping’ or ‘Reclined’ and “Vajra’ means ‘The Thunder’ so together it means ‘Reclined Thunderbolt Pose’. So first educate yourself about the steps to practice Supta Vajrasana correctly. Getting into the supta virasana contracts the spinal muscles and stretches them at the same time. Bring your hands to your heels and lie down on your back. Bring the feet by bending at the knees close to the hip and place them there. (soup-tah veer-AHS-anna) supta = lying down, reclining vira = man, hero, chief (compare Latin vir, man, the root of English words virile and virtue) Therefore, asana facilitates the functioning of the digestive system. When you are inclining toward your elbows, place your hands at the back (on the pelvis) The back bending opens the heart center and also stimulates the Anahata chakra, that enhances the confidence and will power. It is not a very popular pose as the pose itself is slightly difficult. For this pose, you … It is also known as Reclined Hero pose and Reclining Hero Pose. Asthma and other diseases like arthritis can also be treated by this pose. Focus: Supta Virasana is a great pose for improving knee mobility, and quadriceps flexibility.It is eventually an ideal starting position for an active Iyengar yoga sequence. Inhale and raise your arms and extend them overhead with the palms facing upwards. This tutorial guides you through three different approaches to the pose. 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. Caution: Supta Virasana, the reclining variation of Virasana, is an intermediate pose. Vajra = excessively firm. It is also known as The Reclining Hero Pose. Slowly-slowly lean or bend backward, with the help of your hand i.e. This asana involves stretching of the sexual organs that produce stress hormones in that region. Supta virasana is considered an intermediate supine hip opener. It also improves your digestion and your memory. Share this. And keep a 6 hours gap between your meals and your practice. You may finish reclining by going towards the floor or by reclining with support. In Sanskrit the meaning of “Vira” is hero or a warrior; and Asana stands for Pose, posture or sit. 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 the next level of Virasana. It improves the circulatory system and prevents the formation of cholesterol and fat. People suffering from insomnia, flat feet, and high blood pressure can get benefits by practicing it. It is an advanced asana that can be rather difficult to master, even though it offers a lot of positive health benefits. Now rest in this position for 10-15 seconds. In this pose, the body is fully reclined on the floor from seated virasana. The Supta Virasana (Reclining Hero Pose) is considered an intermediate level pose. While you kneel on the floor, you should place the knees beneath your hips. A scientific study also proves so 4. Supta virasana is an advanced variation of virasana. It is an advanced variation of Virasana. Supta virasana (SOUP-tah veer-AHS-ah-nah), is the reclined version of hero’s pose. Vajrasana pose is a simple sitting yoga pose.Its name comes from the Sanskrit word vajra, which means thunderbolt or diamond. Home » Yoga » Yoga Poses » Supta Virasana (Reclining Hero Pose): Steps, Benefits & Precautions. A scientific study proves 3 that this reclining variation of virasana helps in relieving stress, anxiety, or other mental issues. In Vajrasana we sit with the knees bent, our hips are above our heel. After getting mastery over, one should consider Supta Vajrasana and Virasana for further practice. It is an intermediate level yoga pose. In contrast, in virasana, we take our ankle out of the way and touch our hip ground. Once you master in Virasana then go for Supta Virasana. It is also known by its English name; reclined thunderbolt pose, sleeping thunderbolt pose, or supine thunderbolt … The Reclining Hero Pose, or "Supta Virasana," is an advanced and challenging yoga pose that is relatively popular. Supta Vajrasana Preparatory Poses. 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. Breathe out and lean backwards towards the ground. Supta Virasana has two main variations ArdhaSupta Virasana (Half Reclined Hero Pose) and Eka Pada Supta Virasana (One-Legged Reclining Hero Pose) Steps Involved: Start with performing the Virasana (Hero Pose) on yoga mat. You can use two blankets of same height for your support. palm, forearm & elbow. Supta Virasana is a reclined version of Vajrasana where the upper body reclines backwards, so that the back rests on the floor. Sit n the floor and get in to Vajrasana pose. ... Virasana; Follow up poses associated with Supta Vajrasana. Supta Virasana is one of the most important asana in yoga with lots of health benefits. Ashish is a certified Yoga Teacher having experience of teaching at various schools in India. Turn your calves outwards using your hands and place your buttocks in between the heels. Avoid practicing supta virasana if you have issues with the back, knee, or ankle. Virasana vs Vajrasana-Friends, there is not much difference between virasana and Vajrasana. Bring the hips to the floor and sit back completely on your gluteus resting next to the heels. Supta virasana has therapeutic actions on many medical conditions. Because it is easier to perform when compared with other meditation postures like Lotus Pose and Adept Pose. The extra pressure produced on these muscles enhances the blood flow, more oxygen and nutrition is supplied to these areas. For beginner 5 seconds are enough. Your email address will not be published. Supta vajrasana is a variant of traditional Vajrasana where the body is reclined in a sleeping position with an arch on the back. If this posture is done properly, it has many benefits. It stretches your thighs, knees, and hip flexors. Breathe out and lean backwards towards the ground. 1) Supta Virasana. Discontinue practicing supta virasana if you feel pain in sitting on the virasana, Do not spread your feet wider than the hips. While holding the pose the thighs tend to slide apart. The Reclining Hero pose continues from the regular Hero pose. 2. Virasana (pronounced: virr-ah-sah-nah) is a Sanskrit word derived from vira (meaning chief, man or hero) and asana (posture or seat). Stretches your abdomen, deep hip flexors, ankles and thighs. The arms rest on the floor to either side of the trunk, with the palms facing up. Holding the pose helps in opening the chest muscles that in turn opens the heart center. It is practiced in the supine position and involves backbend. Before practicing this Asana you have to perfect in simple form of Virasana. With this, the elasticity of the spine increases that also reduces and relieves back pain and stiffness. 3. Stand on your knees and bring the feet together. This will warm up your body and make you ready for the Supta Virasana. Today, I am going to provide you Supta Vajrasana step by step instructions as well as its benefits and precautions to follow. When you are inclining toward your elbows, place your hands at the back (on the pelvis). Practicing this asana also helps to prevent and cure infertility. As you gradually move on with the step, you should rest your hands on the. Virasana name derives from two Sanskrit words: Vir means Hero, and Asana means Pose, and that’s why it is also known was Hero Pose in … Continue reading "Virasana (Hero pose): Benefits, Steps & Precautions" The intensity and difficulty involved in this asana make it an intermediate level pose. Create a … He started learning yoga from renowned yoga schools in the world capital of yoga, Rishikesh. 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. December 19, 2016 John Schumacher. Moreover, it is a very good posture for meditation and Pranayama. Meaning & Interpretation. 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. It helps to relieve menstrual pain symptoms. Before learning Reclined Thunderbolt Pose, One should get mastery over Thunderbolt Pose first. Supta Vajrasana is a reclining asana that is also referred to as Reclined Thunderbolt Pose. This meditation posture is suitable for everyone. Try to do all the Yogic activities in early in the morning. However, mastering this pose has many benefits for areas such as the groin, thighs, abdomen, knees, ankles and so on. The deepening of this posture of Supta Virasana or Reclined Hero Pose can be achieved by an extra stretching and lengthening of the body parts as per the steps of this particular asana. The pose initiates with the base pose in a sitting posture, i.e. Once you are master in it, you can hold it for 5 minutes.. strengthens your aches and stretches your quadriceps. In order to be a hero in the world, you first need to be a hero to yourself. Description :-Supta Virasana is a reclined version of virasana where the upper body reclines backwards, so that the back rests on the floor. According to a study 2, the asana helps get rid of irritable bowel syndrome (IBS). Supta Vajrasana Steps - Seat in Vajrasana (Thunderbolt Pose) on Yoga Mat or floor. Required fields are marked *. Supta Virasana Steps. It is beneficial in headaches, colds, flat feet, infertility, and menstrual problems e.t.c. Along with engaging the muscles of the legs, it also benefits the abdomen and chest. Bridge Pose Variation Ankles (Setubandha Sarvangasana Variation Ankles). 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. Meaning; Supta Vajrasana vs. Supta Virasana ; Precautions; Supta Vajrasana Steps; Variations; Supta Vajrasana Benefits; Image Source: Shutterstock. In this case, roll on to your side and extend your legs out. Sit on the floor on your knees. This shape is a deep knee bend and a deep hip flexor stretch — props are always a friend to this pose! Then discharge the buttocks and lower back by forcing/pushing yourself downwards towards your tailbone. virasana, and then leaning back until the head and back reach the floor. Supta Vajrasana Steps Step 1. 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