Supta Virasana (Reclining Hero / Reclined Hero Pose)
Learned: Asana Lab
See Manual Pages: 92, A-115, A-119
Where this can show up in class: Peak Pada, Afterward
This pose can be done in the following orientations: Supine.
Blueprint Pose: Virasana
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Pelvis Sitz bones Shins Tops of feet Knees (so they don't lift) Head Shoulders |
Feet Shins Knees Tailbone (draw under to avoid lumbar curve) |
Inner thighs |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Upright; Less leaned back Blocks between Shoulder blades and under head Block under butt (but then don't lay back fully) |
Virasana Bhekasana (Supta) Vajrasana |
Catuspadapitham Purvottanasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Spinal extension |
Quads Hip flexors Hip abductors |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Anterior pelvic tilt | Sit up, tuck pelvis, then lean back |
| Once down, knees splay or lift up, or lumbar spine arches | Use support; krama back |
| Stop breathing | |