Pose Directory > STANDING

Reclining Hero Pose

Supta Virasana



To enter this pose, start in Hero pose. Make sure the buttocks can touch the ground in Hero pose. If not, this pose is too advanced for the practitioner and her goal should first be to sit in Hero with the buttocks on the ground.  While in Hero pose, inhale and on the exhale, reach the arms behind the buttocks and place them on the floor. Walk the arms out, bringing the upper torso down toward the floor.  As the torso lowers toward the floor, accommodate stability by using the elbows and forearms.  Once the back is lying on the floor, relax the head and neck and place them on the floor.  Place the arms alongside the body with the palms facing upward.

To exit this pose, turn the palms toward the floor and bend the elbows. Slowly lift your torso off of the floor using your hands and keeping your neck muscles engaged.  End in Hero pose.



Visualize the flattening and releasing of the abdomen and hips as they sink toward the floor.


The knees should remain shoulder width apart. The tailbone should be tilted upward and out toward the knees so the lower back can be pressed into the ground. Keep the shoulders relaxed and away from the ears.

  • Stretches the spine, quadriceps, abdomen, hip flexors and knees.
  • Relief from menstruation discomfort
  • Helps digestion function properly
  • Knee or ankle pain
  • Lower back pain
  • Knee, back or ankle problems
  • Inappropriate skill level
  • Chronic headaches
  • If there is discomfort in the knees, lie back on several stacked blankets.
  • Place a weighted object on the quadriceps to help open and release hips and groin.
  • Use a strap to secure thighs if knees want to splay outward.
  • Perform Supta Ardha Virasana, where one leg lies in Reclining Hero and the other is bent with the knee upward and the sole of the foot on the ground.
  • Raise your arms while inhaling and lower them behind the head (keeping them straight) while exhaling).
  • Childs
  • Bound Angle Butterfly
  • Lotus

Written By: Kristen Porter

Kristen Porter is a Yoga Alliance registered yoga teacher, studio owner www.ovcyoga.com, corporate attorney, wife and mom. Her passion is helping people realize their true strength and inner light by sharing wisdom learned through yoga, meditation and incorporating positive changes in her own life.


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