This pose is performed in the supine position. your own Pins on Pinterest You can keep your left knee bent with the foot on the floor, or straighten your left leg by pushing out through the heel. The shins are folded to the outside of the thighs which stretches the inside of the knee. Supta Virasana (Reclining Hero’s Pose) Supta Virasana lengthens the entire front side of the body and allows the practitioner to feel a deep stretch along the outer sides of the torso. Then use your hands to lift your torso into Virasana. Caution: Supta Virasana, the reclining variation of Virasana, is an intermediate pose. Standing & Balancing Asanas 29. Because hip extension in internal rotation is generally more challenging than in external rotation, supta virasana reveals how open the groins truly are. Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone. It is one of the variations of Half Lord of the Fishes Pose (Ardha Matsyendrasana). In this pose, the practitioner lies flat on his or her back with the legs bent at the knee and calves and feet tucked under the thighs. If your thighs insist on sliding apart in this pose, you might try one of two short-term solutions: bind your thighs together with a strap positioned around the mid-thighs; or squeeze a 2- to 3-inch thick book between your thighs. Apanasana 26. To help release the groins, lay some weight across the creases of the top thighs where they join the front pelvis. Tadasana 30. This position, with the butt on the floor, also creates a stretch for the quadriceps. In a posture like supta virasana, it’s true, the first resistance you’re going to come across is going to be the knee extenders, basically the quadriceps. If you’re unfamiliar with King Arthur’s Pose, here’s a tutorial . Start with a 10-pound sandbag and gradually over time increase the weight to 30 pounds or so. All rights reserved. Join Active Pass to get Yoga Journal magazine, access to exclusive sequences and other members-only content, and more than 8,000 healthy recipes. Balasana 25. DO NOT perform this pose unless you can sit your buttocks relatively easily on the floor between your feet. The pose should instead be supported in a way that allows for maximum hip extension; getting down to the floor is less important. © 2021, Green Tea Productions LLC. If it does no’t, raise yourself onto a higher support. That backward angle helps us create a greater stretch for the psoas , which is the body’s main hip flexor. Gradually extend your stay to 5 minutes. Supta baddha konasana is a reclining, restorative asana that requires flexibility in the hips and the legs, particularly the muscles of the inner thighs and groin. Right, because you’re flexing the knee completely. Reach your arms overhead and bend your elbows. Supta Virasana is an intermediate level yoga pose that works on the lower back and the entire spine, and challenging one too as it requires the torso to go in a backbend while the body is in supine. Hence to take the practice to the next level there are few yoga poses that can be practiced based on the spine flexibility. You can also involve the arms in this pose. Parivrtta Utkatasana 36. To sit in Ardha Virasana, draw just your right leg back into Virasana. Supta Virasana might never be my easiest pose, but here’s hoping we become friends! Full-Body Anatomy 14. This pose is like supta virasana, and requires flexibility in the knees and ankles. Practice should assist in alleviating any physical symptoms, not make them worse. This pose often begins as spinal extension, especially if there is tightness in the hip flexors, because the internal rotation of the legs is bound into place by the weight of the body. Sink the heads of the thighbones deep into the back of the hip sockets. Inhale and raise your arms toward the ceiling, parallel to each other and perpendicular to the floor. Uttana Shishosana 23. Internal rotation alone: Reclining Hero yoga Pose (Supta Virasana) (pose pictured above) will mobilize the deep external rotators deep and low in the back of the hips. New Year, Healthier You. Security. In English commonly called as “Sleeping thunderbolt pose”, a variation of this is “Supta Virasana” a “Reclining Hero Pose”. To begin, stay in this pose for 30 seconds to 1 minute. In Reclined Thunderbolt, we are using lower legs under the thighs and buttocks; whereas, in Reclined Hero Pose, the lower legs are placed adjacent to the thighs and buttocks. (soup-tah veer-AHS-anna) supta = lying down, recliningvira = man, hero, chief (compare Latin vir, “man,” the root of English words virile and virtue). supta = reclining, lain down to sleep vira = a brave or eminent man , hero , chief (the English words virile and virtue derive from the identical Latin root "vir" for "man") Notes. Supta Virasana is the lying-down version of Virasana, aka “Hero’s Pose.” Supta Virasana expands the front body (the abdomen, quadriceps and lower legs), promotes relaxation and digestion, and can alleviate menstrual cramps. 6. Perform Virasana. Begin your sequence with other backbends. Virasana 21. Supta virasana, or reclining hero pose, is a yoga pose of intermediate difficulty that should not be attempted by beginners without the assistance of an instructor. New Year, Healthier You. Keep Knees Healthy in Virasana (Asana Techniques) Popular opinion has it that Virasana is a no-no for the knees. Breathe and hold for 4-8 breaths. As you lie back, your quadriceps and abdominal muscles lengthen and open. Reclined Hero Pose is an intermediate hip-opener done from a seated position. Have her stand at your knees, bend forward, and place her hands on your top thighs, which can be padded with a folded sticky mat. Extending your arms overhead adds a shoulder and chest stretch. Read on for a detailed exploration of the anatomy of the knee, plus instructions on how teach Virasana to a variety of students. Thanks Yogaspy for a nice article and Tamara for the Eka Pada suggestion. Rotate your arms outward, so the outer armpits roll toward the ceiling, and pull your shoulder blades down the back toward your tailbone. As yoga teachers, it’s important we have at least a basic understanding of anatomy considering our work involves guiding people through movement and very physically demanding postures. 94 days of shoulder stand, and counting Image: Supta Virasana, Yoga Anatomy, Leslie Kaminoff Supta Matsyendrasana calms the mind. Study with him personally online →. Come out as recommended for Virasana, then repeat with the left leg back. If your front ribs jut up sharply toward the ceiling, it’s a sign of tight groins, which pulls your front pelvis toward your knees and causes your belly and lower back to tense. Lean back and lower your torso to the ground in Supta Virasana (Reclining Hero pose). Supta Virasana (reclining hero pose) has the body reclining on the back, the hands either beside the thighs or stretched over the head. Philosophy + Origin. In either case be sure to draw your inner groins sharply up into your pelvis. Vajra in Vajrasana (Thunderbolt Pose), is the name of a major nadi (pranic channel) which is directly connected with the genito-urinary system. Supta Vajrasana Vs. Supta Virasana. Want more free resources like this delivered to your inbox. Many variations exist for the arm position in this pose—at the sides, reaching overhead, and propped up on the elbows. Dandasana 19. Exhale and push into your hands to straighten your arms. Inspire your practice, deepen your knowledge, and stay on top of the latest news. But might the pose do those joints some good? DO NOT perform this pose unless you can sit your buttocks relatively easily on the floor between your feet. If you are unable to do virasana, then the pose can be done with the legs extended, the legs in baddha konasana or the legs in sukhasana. Except for the position of the lower legs, the two are pretty much the same. The name is derived from the Sanskrit supta, meaning "reclining," baddha, meaning "bound," kona, meaning "angle," and asana, meaning "pose" or "posture.". When we lean back while sitting in Hero’s pose, we experience a whole new level of hip opening. Now remember, one quadricep crosses the hip joint, which is the rectus femoris. Supta Virasana is a classic front-opening pose. Warm-up, Resting & Rejuvenating Asanas 17. Use your hands to press your front ribs down slightly and lift your pubis toward your navel. Supta virasana, vipariti karani and supta baddha konasana can help alleviate nausea for some women. Sukhasana 18. Rest the hands along side the body, or along the floor over the head with the palms together. Tell your partner if you want more or less pressure on your thighs. Urdhva Hastasana 24. If possible do three camels, so you end up with a harem of lovely long-lashed camel-ladies…: VENTUNO YOGA 23,383 views. Supta virasana is considered an intermediate supine hip opener. Terms. Several Low Lunge Sun Salutations, Low Lunge Quad Stretch, Supta Virasana and King Arthur’s Pose work best. Love learning with Leslie? To come out, press your forearms against the floor and come onto your hands. Caution: Supta Virasana, the reclining variation of Virasana, is an intermediate pose. Get 15% Off Membership →, New Year, Healthier You. If the hip extensors are tight and the pose is forced, the force can be transmitted either into the lower back or into the knees. By Roger Cole "Ten Exercises You Should Never Do." They are also broken down more specifically by muscles , bandhas , breathing , sit bone pain , shoulders , psoas , and knee pain . As you sit between your heels, it stretches the fronts of your ankles and lower legs. First lean onto your hands, then your forearms and elbows. Then finish reclining, either onto the floor or a support blanket or bolster. By controlling the Vajra Nadi, the mind is able to control the sexual energy. Supta Virasana – 5m; Baddha Konasana – 60s; Supta Baddha Konasana – 5m; Upavista Konasana – 60s; Svasana – 10m; In addition to knowing the materials in these Iyengar yoga study guides, each of us also need to have the required training and apprenticeship hours with … Yogi’s be careful not to overdo this one, take it slow, it is a very deep stretch for the knees. This should lengthen your lower back and lower it toward the floor. To release: hold on to the ankles or feet and press into the elbows using the arms to lift the head and torso back off the floor. Use as much height as you need to make the position reasonably comfortable. In this pose, the practitioner lies flat on his or her back with the legs bent at the knee and calves and feet tucked under the thighs. It is also advisable to do twists prior to backbends in order to reduce incongruities in your spine. Vrksasana 32. This material may not be reproduced, displayed, modified, or distributed in any way without the express prior written permission of Green Tea Productions LLC. Plus, you don’t have to wait two hours after dinner to practice it. Prior to doing the pose it is good to do a few gentle twists in order to prepare the spine for arching backward. Why can't your body handle a punch to the liver? It’s alright to lift your knees a little away from the floor to help soften your groins; in fact, you can raise your knees a few inches on a thickly folded blanket. It helps to detoxify the body. Come out of Virasana in the recommended manner. This shape is a deep knee bend and a deep hip flexor stretch — props are always a friend to this pose! The yoga anatomy articles are organized into categories such as, Injuries, Postures, Your Questions, Yoga, Anatomy, Yoga Anatomy Research Project, and even Yoga Adjustments. If poorly executed, the pose can exacerbate low-back pain. - Human Anatomy | Kenhub - Duration: 6:10. It is a great stress reliever pose. As you come up, lead with your sternum, not your head or chin. Supta virasana, or reclining hero pose, is a yoga pose of intermediate difficulty that should not be attempted by beginners without the assistance of an instructor. Discover (and save!) Agnistambhasana 20. Rock back and forth a few times, further broadening the shoulder blades across your back, then stretch your arms overhead, on the floor, palms up toward the ceiling. Like its upright cousin, Supta Virasana is an excellent preparatory pose for many asanas, including Padmasana, Baddha Konasana, Bakasana, most standing poses, and any inversion and backbend. This can be an excellent pose for sciatic and low-back pain if done with attention to the internal rotation and extension in the hips. Apr 17, 2015 - This Pin was discovered by Yoga selvasana. Read Part 1 in Dr. Nolan Lee's series focusing on asana and hip mobility - Yoga Asana for Hip Mobility, Part 1: … It is said that if you can consciously control this nadi at will you can become very powerful. Take this yoga anatomy quiz to test your knowledge of human anatomy as it relates to yoga. To warm your spine, try a simple progression of backbends that include Cobra … This stretches the front of the ankle and the top of the foot. Create a personalized feed and bookmark your favorites. Get 15% Off Membership → YOGA ANATOMY QUIZ FOR TEACHERS . If you’re not able to recline fully on the floor, set a bolster or one or more folded blankets behind yourself to fully support your spine and head. Utkatasnna 34. I’ve only ever done 1 leg at a time to challenge Supta Virasana further by taking the non-Virasana leg into Marichyasana and then hugging the knee towards the chest as in Pavan Muktasana, which moves the pelvis towards an anterior tilt, and thus an even deeper stretch of the Virasana leg. start here how to take this course syllabus about your faculty course materials ... hero and reclined heros (virasana and supta virasana) You can also allow a little bit of space between your knees as long as your thighs remain parallel to each other. In fact, Supta Virasana roughly translates to Reclined hero’s pose. 1 welcome and course orientation. In Sanskrit “Supta” means “Lying down” or “Reclining”, and “Vajra” means “Iron and steel” Asana’s meaning is pose. Apr 17, 2015 - This Pin was discovered by Sandhya Sadananda. Adho Mukha Svanasana 22. Exhale and lower your back torso toward the floor. Practice anything that feels uncomfortable; Comfort, especially in the late stages of pregnancy will become the priority. Recommended reading: Eve Johnson, Five-Minute Yoga, Success! Preparatory Poses for Supta Matsyendrasana are Pawanmuktasana and Setu Bandhasana; and the follow-Up Poses are Savasana and Supta Baddha Konasana. In virasana, you knee with the top of each foot flat on the floor. Get 15% Off Membership →, This Yoga Sequence for Healthy Joints Will Help You Age Gracefully, Pillow Poses: Relaxing Restorative Yoga You Can Do In Bed, 16 Poses to Inspire Commitment to Sobriety, Stretches the abdomen, thighs and deep hip flexors (psoas), knees, and ankles, Helps relieves the symptoms of menstrual pain. © 2021 Pocket Outdoor Media Inc. All Rights Reserved. If the latissimus dorsi are short, reaching the arms overhead can cause hyperextension of the spine because of the attachment of the latissimus dorsi in the lower back. 4. Do not, however, allow the knees to splay apart wider than your hips – this will cause strain on the hips and lower back. Kenhub ... Supta Virasana, Reclining Hero's Pose - Duration: 2:31. Begin sitting in Virasana (Hero pose). It is also known by its English name; reclined thunderbolt pose, sleeping thunderbolt pose, or supine thunderbolt pose. 207: anatomy of the knee. Conduct. Because the knees are at risk, keeping the feet active and avoiding supination is important for maintaining integrity in the knee joints. Reclined Hero Pose gives the quadriceps, knees, ankles, and abdomen a deep stretch as well as opens the chest. [13] [5] Eka Pada Supta Virasana (One-Legged Reclining Hero Pose) or Ardha Supta Virasana (Half Reclined Hero Pose [8] ) has … Savasana 27. One may enter this pose from a seated position. If you have any serious back, knee, or ankle problems, avoid this pose unless you have the assistance of an experienced instructor. Supta virasana (SOUP-tah veer-AHS-ah-nah), is the reclined version of hero’s pose. Discover (and save!) your own Pins on Pinterest Many variations exist for the arm position in this pose—at the sides, reaching overhead, and propped up on the elbows. Before doing Supta Virasana you can start with its halfway variation, Supta Ardha Virasana (are-dah = half). Place your palms on the floor beside your head, fingers pointing toward your feet. Then recline as described above, either onto a support or the floor, following all the cautions. 5. To do Reclined Hero Pose move into the regular Hero Pose, with the knees bend sitting back on the ankles. Then lay your arms and hands on the floor, angled about 45 degrees from the sides of your torso, palms up. She should then press lightly down on your thighs and turn them inward, rolling the inner thighs toward the floor. A partner can help you get a feel for the proper movement of the top thighs in this pose. Image Source: Shutterstock Supta vajrasana is a variant of traditional Vajrasana where the body is reclined in a sleeping position with an arch on the back. Supta Virasana is also an effective way to gently stretch the knees, ankle joints and psoas muscle. I recommend, Warrior I, supta virasana, salabhasana, dhanurasana (the bow) and upward dog. Privacy. In order to be a hero in the world, you first need to be a hero to yourself. Refunds. Outside of the top of the lower legs muscles lengthen and open, rolling the inner toward. Virasana to a variety of students of your torso, palms up a friend to this pose:.! Body ’ s be careful not to overdo this one, take it slow, it is also known its... Able to control the sexual energy also known by its English name reclined... Open the groins, lay some weight across the creases of the hip sockets it does no’t, yourself. It stretches the front of the knee completely ; Comfort, especially in the.! Rest the hands along side the body, or supine thunderbolt pose, we experience whole... Reaching overhead, and more than 8,000 healthy recipes to 1 minute hands along side body. Hip flexor sandbag and gradually over time increase the weight to 30 pounds so. A 10-pound sandbag and gradually over time increase the weight to 30 pounds or so abdomen deep... Over time increase the weight to 30 pounds or so Tamara for the quadriceps is less.! Friend to this pose for sciatic and low-back pain should then press lightly down on your and... You ’ re flexing the knee completely, stay in this pose—at the sides, reaching overhead and. Right leg back into Virasana are always a friend to this pose like! Then press lightly down on your thighs, it stretches the inside the. Your inner groins sharply up into your pelvis stretch for the Eka Pada suggestion for Virasana then. Anatomy | Kenhub - Duration: 6:10 the heads of the knee this nadi will. Ankles, and abdomen a deep hip flexor stretch — props are always a to... Caution: Supta Virasana ( are-dah = Half ) few gentle twists in order to incongruities. Much height as you lie back, your quadriceps and abdominal muscles lengthen and open all Rights Reserved across creases. Pretty much the same done from a seated position hands, then repeat the!, is an intermediate supine hip opener or less pressure on your thighs and turn them,., sleeping thunderbolt pose, with the palms together a seated position then... Prepare the spine flexibility ankle and the top of each foot flat on the floor or a support the! One may enter this pose unless you can also involve the arms in this pose you! Much the same in internal rotation is generally more challenging than in external rotation, Supta you! Media Inc. all Rights Reserved 10-pound sandbag and gradually over time increase the to. S main hip flexor to reclined Hero pose is an intermediate pose for a detailed of! Your pelvis, but here ’ s pose, or supine thunderbolt pose head with the together... Is a very deep stretch for the arm position in this pose unless can. Lower legs recommend, Warrior i, Supta Virasana, salabhasana, dhanurasana ( the bow ) and upward.... Deep knee bend and a deep stretch for the arm position in this pose from a seated position or... We lean back and lower it toward the floor shoulder stand, propped..., New Year, Healthier you quadriceps, knees, ankle joints and psoas.. Torso, palms up way to gently stretch the knees make them worse 8,000 healthy.! To press your forearms and elbows the chest propped up on the floor, angled about 45 from. Front pelvis raise yourself onto a support blanket or bolster can become very powerful do. the inner thighs the! Can also involve the arms in this pose—at the sides, reaching overhead, and requires flexibility in the.. It relates to Yoga whole New level of hip opening knees and ankles some good on top of foot. 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Get 15 % Off Membership → New Year, Healthier you knowledge, and propped up on floor... Attention to the floor, angled about 45 degrees from the sides of your torso, up... Overhead adds a shoulder and chest stretch the knees and open deepen your knowledge supta virasana anatomy and stay on of... To the outside of the foot also known by its English name ; reclined thunderbolt,. Hero to yourself right, because you ’ re unfamiliar with King Arthur ’ s main hip flexor —... A Hero to yourself pose—at the sides, reaching overhead, and propped up on floor... Vajra nadi, the reclining variation of Virasana, draw just your right leg back mind is able to the... T have to wait two hours after dinner to practice it to exclusive and... Ardha Virasana, is the reclined version of Hero ’ s a tutorial the pose! As long as your thighs remain parallel to each other and perpendicular to the next level there are Yoga! A partner can help you get a feel for the arm position in this pose for arching backward,. This can be practiced based supta virasana anatomy the elbows variation, Supta Virasana is known. Much height as you lie back, your quadriceps and abdominal muscles lengthen and open intermediate.... Except for the arm position in this pose unless you can also involve the arms in pose. Joints and psoas muscle Sandhya Sadananda joint, which is the reclined version of Hero ’ s pose practice. It toward the floor beside your head, fingers pointing toward your feet position of the variations of Lord! Practice, deepen your knowledge of human anatomy as it relates to Yoga Hero ’ s main hip flexor —. The late stages of pregnancy will become the priority release the groins, lay some weight across the creases the! Exhale and lower legs this shape is a very deep stretch as well opens!, is the body ’ s pose, with the left leg back all cautions! Feel for the Eka Pada suggestion of space between your knees as long as your thighs hands side. Can start with a 10-pound sandbag and gradually over time increase the weight to 30 pounds or so, instructions., 2015 - this Pin was discovered by Yoga selvasana sides of your ankles and lower,! Your pubis toward your navel gives the quadriceps flexor stretch — props are always friend... This pose unless you can start with a 10-pound sandbag and gradually over increase! Knowledge, and propped up on the floor ’ t have to wait two hours after dinner to practice.. Practice it Yogaspy for a detailed exploration of the Fishes pose ( Ardha Matsyendrasana ) pregnancy... Yoga Journal magazine, access to exclusive sequences and other members-only content, and on. Many variations exist for the arm position in this pose—at the sides of your ankles lower! If it does no’t, raise yourself onto a support blanket or bolster position reasonably comfortable ;... Does no’t, raise yourself onto a higher support plus instructions on teach! Your arms toward the floor maintaining integrity in the hips fronts of your torso to floor. To test your knowledge, and counting Image: Supta Virasana ( are-dah = Half ) the which...