Asana = posture. ... Virasana; Follow up poses associated with Supta Vajrasana. It stretches your thighs, knees, and hip flexors. For beginner 5 seconds are enough. It might be difficult to release out of the pose initially. Description :-Supta Virasana is a reclined version of virasana where the upper body reclines backwards, so that the back rests on the floor. This shape is a deep knee bend and a deep hip flexor stretch — props are always a friend to this pose! 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. With this, the elasticity of the spine increases that also reduces and relieves back pain and stiffness. A scientific study also proves so 4. Create a … Keep breathing and stay in the pose for 30-60 seconds. Stand on your knees and bring them closer to spread your feet wide apart. Try to do all the Yogic activities in early in the morning. As you gradually move on with the step, you should rest your hands on the. ... Steps of Supta Vajrasana. 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. It is an advanced variation of Virasana. It increases the amount of oxygen reaching the brain and leaves calming effects. Home » Yoga » Yoga Poses » Supta Virasana (Reclining Hero Pose): Steps, Benefits & Precautions. Follow Up Poses: – Bakasana (Crane Pose), Baddha Konasana (Bond Angle Pose), Padmasana (Lotus Pose). Supta Vajrasana Steps. The pose is named so as it helps to inculcate the qualities of a hero from within. Press your elbows to the floor, exhale, and start leaning back. Once you are master in it, you can hold it for 5 minutes.. strengthens your aches and stretches your quadriceps. 1. Supta Virasana is the next level of Virasana. In contrast, in virasana, we take our ankle out of the way and touch our hip ground. Supta Virasana Steps. 2. Your arms rest on the floor to the side of your trunk, with palms facing upward. Share this. Bring your hands to your heels and lie down on your back. Supta virasana (SOUP-tah veer-AHS-ah-nah), is the reclined version of hero’s pose. Put your weight on to your hands and after that your elbows and lower arms. 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. Supta Virasana is one of the most important asana in yoga with lots of health benefits. In Vajrasana we sit with the knees bent, our hips are above our heel. 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 … Try to pull your inner groins into the pelvis. You may finish reclining by going towards the floor or by reclining with support. Preparatory Poses: – Virasana (Hero Pose), Bhujangasana (Cobra Pose), Balasana (Child Pose). 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. Supta Vajrasana Preparatory Poses. Do not practice it with partially blocked arteries or recent bypass surgery. Virasana, also known as Hero pose is one of the great yoga pose known as relaxing your legs, your mind, and body. Vajra = excessively firm. Steps for doing Supta Virasana Yoga: You can start it by doing Virasana first. The pose initiates with the base pose in a sitting posture, i.e. If you have any problems related to knee, ankle and spine then avoid this pose. virasana, and then leaning back until the head and back reach the floor. Place your hands by your sides. Supta virasana has therapeutic actions on many medical conditions. Notify me of follow-up comments via e-mail. The arms rest on the floor to either side of the trunk, with the palms facing up. Supta Virasana Steps: Bringing the body to relax in Corpse pose, stay for a few breaths. 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. Here you’ll know the steps of doing it, pose variations, health benefits and cautions. Discontinue practicing supta virasana if you feel pain in sitting on the virasana, Do not spread your feet wider than the hips. Before learning Reclined Thunderbolt Pose, One should get mastery over Thunderbolt Pose first. Supta Virasana is one of the greatest pose and a variation of Virasana yoga pose. Moreover, the practice of Matsyasana also aids in the process of perfecting the Reclined Thunderbolt Pose. 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. This is beneficial in strengthening the muscles involved in the asana 1. This will warm up your body and make you ready for the Supta Virasana. Reclined Hero pose helps in sleeping disorders like insomnia. It helps to relieve menstrual pain symptoms. December 19, 2016 John Schumacher. This is also beneficial in curing headaches. However, mastering this pose has many benefits for areas such as the groin, thighs, abdomen, knees, ankles and so on. The intensity and difficulty involved in this asana make it an intermediate level pose. The back bending opens the heart center and also stimulates the Anahata chakra, that enhances the confidence and will power. Keeping the knees together, spread the feet and place them away from your hips. First you sit in Vajrasana. The arms rest on the floor to either side of the trunk, with the palms facing up. Vajrasana pose is a simple sitting yoga pose.Its name comes from the Sanskrit word vajra, which means thunderbolt or diamond. It is also known as Reclined Hero pose and Reclining Hero Pose. Begin in a high kneeling position. When you are inclining toward your elbows, place your hands at the back (on the pelvis) Supta virasana exerts pressure on abdominal organs that produces stress hormone in the body. Slowly-slowly lean or bend backward, with the help of your hand i.e. It is an intermediate level yoga pose. The Reclining Hero Pose, or "Supta Virasana," is an advanced and challenging yoga pose that is relatively popular. The extra pressure produced on these muscles enhances the blood flow, more oxygen and nutrition is supplied to these areas. Join Yoga Journal. It is highly advised to consult a personal doctor much before indulging in the deepening of this particular posture. Then discharge the buttocks and lower back by forcing/pushing yourself downwards towards your tailbone. (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) Save my name, email, and website in this browser for the next time I comment. You can use two blankets of same height for your support. 2) Ardha supta Virasana. Your email address will not be published. The pose initiates with the base pose in a sitting posture, i.e. 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’. Your email address will not be published. This meditation posture is suitable for everyone. After getting mastery over, one should consider Supta Vajrasana and Virasana for further practice. Bridge Pose Variation Ankles (Setubandha Sarvangasana Variation Ankles). Practicing this asana also helps to prevent and cure infertility. The Supta Virasana (Reclining Hero Pose) is considered an intermediate level pose. Meaning & Interpretation. Supta Vajrasana is a reclining asana that is also referred to as Reclined Thunderbolt Pose. It activates the sexual organs and enhances blood flow towards them. Meaning; Supta Vajrasana vs. Supta Virasana ; Precautions; Supta Vajrasana Steps; Variations; Supta Vajrasana Benefits; Image Source: Shutterstock. Before practicing this Asana you have to perfect in simple form of Virasana. Steps :-Sit comfortably in Vajrasana. Sit in Vajrasana. This helps in increasing sexual performance. There are several benefits of practicing Supta Vajrasana regularly. Place your knees on the ground in such a way that they are at right angles with the ground and parallel to each other. The practice of supta Vajrasana immediately after a meal causes harm at the place of gain. Supta = lying down. Breathe out and lean backwards towards the ground. Philosophy + Origin. Holding the pose helps in opening the chest muscles that in turn opens the heart center. It’s. Supta Vajrasana Steps - Seat in Vajrasana (Thunderbolt Pose) on Yoga Mat or floor. The Supta Reclining Hero Pose (Virasana) is viewed as an intermediate level posture. Getting into the supta virasana contracts the spinal muscles and stretches them at the same time. 11 Steps to do Supta Virasana (Reclining Hero Pose) Step1: As you start off with the pose, you must first attain the hero pose. Inhale and raise your arms and extend them overhead with the palms facing upwards. Breathe out and lean backwards towards the ground. While holding the pose the thighs tend to slide apart. People suffering from insomnia, flat feet, and high blood pressure can get benefits by practicing it. Perform all the yogic activities in under the supervision of certified yoga teacher, and concern doctor before doing any Asana. It is also known as The Reclining Hero Pose. 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. Supta vajrasana is a variant of traditional Vajrasana where the body is reclined in a sleeping position with an arch on the back. Virasana vs Vajrasana-Friends, there is not much difference between virasana and Vajrasana. This yoga pose, also known as hero pose, is a sitting pose. 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. Here ‘supta‘ means ‘reclining’, the position of the sleeping body, and ‘vira’ means ‘hero’. And keep a 6 hours gap between your meals and your practice. In this case, roll on to your side and extend your legs out. 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. It also improves your digestion and your memory. Caution: Supta Virasana, the reclining variation of Virasana, is an intermediate pose. According to a study 2, the asana helps get rid of irritable bowel syndrome (IBS). The Reclining Hero pose continues from the regular Hero pose. Avoid practicing supta virasana if you have issues with the back, knee, or ankle. DO NOT perform this pose unless you can sit your buttocks relatively easily on the floor between your feet. A scientific study proves 3 that this reclining variation of virasana helps in relieving stress, anxiety, or other mental issues. Steps to perform Supta Virasana. Moreover, it is a very good posture for meditation and Pranayama. In order to be a hero in the world, you first need to be a hero to yourself. Required fields are marked *. palm, forearm & elbow. Inhale and take the arms above your head stretched and place them on the floor raising the lower back away from the floor. Always perform the asana on empty stomach. It … Continue reading "Supta Virasana: Benefits, Steps & Precautions" Remain in the position for about 30 to 60 seconds or up to 60 seconds. It is very beneficial for back pain, constipation, respiratory diseases, blood circulation, abdominal fat, menstruation, thin waist etc. After forming the Hero pose, a practitioner will continue the pose and … While you kneel on the floor, you should place the knees beneath your hips. 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. Instructions. He started learning yoga from renowned yoga schools in the world capital of yoga, Rishikesh. In Sanskrit the meaning of “Vira” is hero or a warrior; and Asana stands for Pose, posture or sit. Put your weight on to your hands and after that your elbows and lower arms. 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. This tutorial guides you through three different approaches to the pose. Supta vajrasana is an advanced variation of vajrasana.Derived from Sanskrit, supta means "reclining," vajra means "thunderbolt" and asana means "pose." Virasana Steps: Given below is the step by step method to go into this posture Virasana (Hero Pose). 1) Supta Virasana. Supta Vajrasana is a Sanskrit term, where “Supta” means ‘sleeping’ or ‘Reclined’ and “Vajra’ means ‘The Thunder’ so together it means ‘Reclined Thunderbolt Pose’. Supta Virasana :-Supta Virasana Supta Virasana or Reclined Hero Pose is an asana. 3. Slowly and carefully walk the hands behind you, lowering the back towards the floor. It improves the overall body posture of the practitioner. This asana involves stretching of the sexual organs that produce stress hormones in that region. These blankets help you while you are leaning downwards. Its name originates from the language Sanskrit as Supta means Lying down, Vir means Hero, and Asana means Pose. Sit n the floor and get in to Vajrasana pose. Virasana (pronounced: virr-ah-sah-nah) is a Sanskrit word derived from vira (meaning chief, man or hero) and asana (posture or seat). It improves the circulatory system and prevents the formation of cholesterol and fat. Supta Virasana is beneficial in the treatment of sciatica. Supta virasana describes a state of the body where it lies in a position that looks similar to a sleeping (Supta) body. Sit on the floor on your knees. Supta virasana is an advanced variation of virasana. Your abdomen, deep hip flexors helps to prevent and cure infertility practice it with partially arteries. Heels and lie down on your gluteus resting next to the floor, exhale, and ‘ vira ’ ‘... Virasana ) is viewed as an intermediate supine hip opener Supta Virasana, is... 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