How to do Supta Virasana Reclining Hero Pose
Video taken from the channel: VENTUNO YOGA
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How to do Supta Virasana Reclined Hero Pose
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Supta Virasana (Reclining Hero Pose) Benefits, How to Do by Yogi Tara Siddhi Yoga
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Hatha Yoga Hero (Virasana) and Reclining Hero (Supta Virasana) Poses
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Begin by sitting in Hero Pose (Virasana). In this position, your upper body is upright and your legs are bent back at the knees so the feet are on either side of your upper thighs. Bring your hands down to the floor on either side of your hips.
Begin to walk your hands back toward your butt as.Reclining Hero Pose: Step-by-Step Instructions. Step 1. Perform Virasana. Exhale and lower your back torso toward the floor. First lean onto your hands, then your forearms and elbows. Once you Step 2. If your front ribs jut up sharply toward the ceiling, it’s a sign of tight groins, which pulls.
Supta Virasana or the reclining hero rose pose is a popular yoga asana which actually originates from a Sanskrit word, where ‘Supta’ means ‘reclined’ and ‘asana’ means ‘posture or position’. In this yoga posture, the upper body reclines to the back in such a way that the back rests on the floor. The arms are also put on the floor and the palms face the ceiling.
How to do? Supta Vajrasana(Reclined Hero Pose) || Step By Step || Yoga Forever YOGA POWER. Standing Chakrasana || How to do Wheel Pose from Standing Position? Duration: 12:56.Step 1 Begin in a kneeling position. Step 2 Separate your feet so that your sit bones can come to the ground between your heels. Step 3 Keeping your knees relatively close together, not touchin.
Inhale/Exhale using the core muscles to press the leg towards you in One Legged Reclined Hero Pose. Stay flexing the ankles and the knees for about 3 breaths. Release and repeat with the other leg. Stay for 3.The Supta Virasana (Reclining Hero Pose) is considered an intermediate level pose.
It is not a very popular pose as the pose itself is slightly difficult. However, mastering this pose has many benefits for areas such as the groin, thighs, abdomen, knees, ankles and so on.Supta Virasana is a classic front-opening pose. As you sit between your heels, it stretches the fronts of your ankles and lower legs.
As you lie back, your quadriceps and abdominal muscles lengthen and open. Extending your arms overhead adds a shoulder and chest stretch.Extend your tailbone from the crown of your head to the floor.
Place your hands by your sides, and exhale and lean backward. Gently keep leaning until your back rests on the floor. Then, shift the weight of your body on your elbows. Release the lower back and buttocks, and push yourself down towards the tailbone.Kneel down in Virasana, pulling your feet back so that the insides of your heels touch the outsides of your hips.
Point your toes outward at 45-degree angles away from your sides. On an exhalation, lean back, pressing first the palms, then the forearms and finally the elbows into the mat behind you.Start in Virasana / Hero Pose sitting on, or in-between, your heels.
Bring your hands behind you to the mat. Press the tops of the feet to the mat and firm the inner ankles in. Bend your elbows and slowly lean your body back as you exhale, lowering onto your forearms and then your upper back, if that still feels ok for your knees and lower back.
Restorative Supta Virasana (Reclined Hero Pose) Start by kneeling on the floor. Keep your knees together, but separate your feet. Place a yoga bolster, pile of blankets or a large pillow between your heels and sit down.
Stay in position if the stretch is enough for you. If you want a deeper stretch, recline back onto the bolster or pillow.Steps to perform Supta Virasana.
Begin in a high kneeling position. Separate your feet wide enough so that you can sit your hips between them. 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.
to do Supta Virasana? Start with sitting on the floor with legs spread out. Bend the legs and come to the kneeling position.
Spread the legs to the sides of the thighs with the feet resting next to the buttocks.If you do not yet have the flexibility to perform Reclining Hero Pose in its full expression, you can start with Half Reclining Hero (called “Supta Ardha Virasana” in Sanskrit): Come into Virasana with only your right leg bent. Keep your left leg straight if you can; otherwis.
List of related literature:
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43 comments
This is the Only Aasana I performed daily twice to strengthen my lower back. I am so happy with it.
This video was perfect ��. Officially your student ��. Thank you!
Madam,I presume,it was Suptavajrasana. But as per Shasta,it is o 2 b done after meals.
your channel is really incredible rohini mam. it really help people like me. thank you
She knows her stuff about yoga,and I know she has pretty bare feet��
No Man Deserves This Much Good Fortune….And That’s All There Is Too It…
This doesn’t hurt my knees, it hurts my ankles. How should I fix that
I really like the staged approach to this. Very accessible to novices.
Thanks a lot for sharing your videos with us I love the way you look nice and healthy.
kino thanks alot for good work i am 44 now and starated yoga for about 9 months ago i find it difficult plcing my glutes and lower back on the floor when reclinning back my lumber spine gives a pain can you suggest a solution
I know this has never been mentioned in the comments before, but Kino has the hottest feet on the planet.
I just wish I would have started Yoga 20 years ago and stayed with it I wouldn’t be in the shape I’m in now if I had of.
Ingrid’s answer:
“Because if we rotate the calves laterally, that generally also rotates the knee laterally. The knee joint is not a joint that was designed for a lot of rotation. Additionally, for Supta Virasana, leaning onto your back, stretches the ligaments in the knee joint pretty dramatically. Therefore, we want to avoid rotating the knee while stretching those ligaments. Instead, we mindfully push the calf flesh back instead of to the side to maintain the integrity of the knee joint.”
Thanks so much for this vídeo! It is helping me a lot. You two ladyes are very cute! ❤������
Nice Explanation. Thanks for sharing. Your videos are always helpful.
Kino can you show a good stretch for the back because I study martial arts like jeet kune doe and drunken boxing…
Oh my sweet Lord,She has about as perfect sexy pretty bare feet any young lady could have wow! I’m awe struck with pure adoration and respect for her. What a special gift from God! ������☺️�� I would kiss her extremely sexy bare feet and worship her, caressing her soft pink and white soft pretty smooth and feminine sexy bare feet �� Amen!
ça manque de vêtements dans cette pratique respecteuse du corps et de soi
This given me a good idea and i founded my mistake. what is the need to press the calves flesh back not to the side.Please answer me
Thnks mam meri kuch duvidha
Thi is aasan k bare but aap ke
Video ne vu door kar di����
I would rewrite the kama sutra with this goddess…daaaaamn
hi i have question which yoga poses are best scoliosis please help……………..
when i done Yoga 5 years ago i could do that posture. but after having two breaks in my Left foot i can’t do that surgeons claim i have bone Problems where they Break easy and i love doing yoga
cant get my butt on the ground. i think my hamstringa are too big
Great video! But I have a question, how long do i take this pose? And how many times at once? I can’t get any sense about yoga.
Some of the benefits of Supta Virasana includes opening and releasing tension in the lower back, opening up the chest for increased lung capacity, improve health and function of the hip, knee and ankle joints, stimulate the thyroid, helps lower blood pressure and calms the nerves. Thank you for your question.
You are the very best Teacher and so beautiful! You glow with such a Spiritual light! You just love what you’re doing and others can see this! Thank you, Michael ��
Hello Kino, as these? I want to say and to comment to you that it is very interesting what you do to yourself… but what really I want to say to you it is that I am completely in love with you, passionately maddened with love, of your voice your beautiful smile your face everything quite inspires love in me of you, thank you for little angel of the yoga has come to this world… do not take to badly and ado that to say to you, simply that I LOVE YOU… my candy of the soul
Hello there
I can’t sit down the way you sat with hips touching the mat
I did the pose with vajrasana but still felt positive after the asana
Is it fine that I do the same way?
Great Video����
your videos have helped me a lot in concentration. could you suggest some best videos from your channel for concentration plz.
This is part of a routine I did, and I was really afraid of damaging anything if I went all the way to the ground. But doing it step by step feels really good, and maybe I will one day be able to lower myself all the way. Thank you!
Good video Kino!! 5 star KinoOutfit! Hey, I saw you on the cover of a Yoga magazine at work. Nice! It looks expensive!!! I’ll buy it on pay day #KinoBucks. I’m gonna try this now. Bye Kino!
Very nice step by step explanation & demonstration. I like this and do this easily. It’s very useful & relaxing!!!
this aint. i know benjamin. have’t had a piece of food in 2 days. seeing open-eye visual hallucinations. there is a realy big problem in my skin. i don’t want to publish this. getting scared.. the skin shouldn’t smell this bad
Thank you mam.nice teaching.this asana is really superb.i feel my hip and back so relaxing.
I always like watching your yoga. You are EXTREMELY PRETTY!!������❤❤❤����
I have sacrum displacement and I needed to know how to do this asana and your video has given very clear instruction. Thank you.
Is it helpful for arthritis? I means starting knee problems.
Even for doing yoga your outfits are always so classy, congrats miss.
I have recently taken up hatha yoga. Could you tell me the benefits of Supta Virasana?
I have a question! Whenever I try to do this pose, my lower back arches A LOT and the only thing that’s touching the ground is upper back. I mean that between ground and my lower back there’s a distance of a couple of wrists. What does that mean? Does that mean that tightness in the legs, like hip flexor and quads don’t extend as much as needed and doesn’t let lower back rest as needed?
How come kino when i ask questions or comments on a posture or anything. I cant ever get a response back
I just loved ur channel n d way of teaching by every one.. Lots better than others so called gymnastics