supta virasana steps

1) Supta Virasana. Home » Yoga » Yoga Poses » Supta Virasana (Reclining Hero Pose): Steps, Benefits & Precautions. First get into the pose of Virasana (Hero Pose). ... Steps of Supta Vajrasana. Supta Vajrasana is a reclining asana that is also referred to as Reclined Thunderbolt Pose. Put your weight on to your hands and after that your elbows and lower arms. Save my name, email, and website in this browser for the next time I comment. Perform all the yogic activities in under the supervision of certified yoga teacher, and concern doctor before doing any Asana. If this posture is done properly, it has many benefits. And keep a 6 hours gap between your meals and your practice. ... Virasana; Follow up poses associated with Supta Vajrasana. Supta vajrasana is a variant of traditional Vajrasana where the body is reclined in a sleeping position with an arch on the back. Remain in the position for about 30 to 60 seconds or up to 60 seconds. Supta Virasana is one of the greatest pose and a variation of Virasana yoga pose. Bring your hands to your heels and lie down on your back. Its name originates from the language Sanskrit as Supta means Lying down, Vir means Hero, and Asana means Pose. 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. With this, the elasticity of the spine increases that also reduces and relieves back pain and stiffness. The arms rest on the floor to either side of the trunk, with the palms facing up. Inhale and raise your arms and extend them overhead with the palms facing upwards. Today, I am going to provide you Supta Vajrasana step by step instructions as well as its benefits and precautions to follow. Description :-Supta Virasana is a reclined version of virasana where the upper body reclines backwards, so that the back rests on the floor. Supta virasana (SOUP-tah veer-AHS-ah-nah), is the reclined version of hero’s pose. Share this. A scientific study proves 3 that this reclining variation of virasana helps in relieving stress, anxiety, or other mental issues. Join Yoga Journal. 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. It is beneficial in headaches, colds, flat feet, infertility, and menstrual problems e.t.c. virasana, and then leaning back until the head and back reach the floor. These blankets help you while you are leaning downwards. Begin in a high kneeling position. Supta virasana is an advanced variation of virasana. It improves the overall body posture of the practitioner. Then discharge the buttocks and lower back by forcing/pushing yourself downwards towards your tailbone. The arms rest on the floor to either side of the trunk, with the palms facing up. It is also known as The Reclining Hero Pose. Supta Virasana benefits are many; today let’s talk about the Supta Virasana benefits, steps, preparatory poses, follow-up poses, precautions, and so many more in this post below. Supta vajrasana is an advanced variation of vajrasana.Derived from Sanskrit, supta means "reclining," vajra means "thunderbolt" and asana means "pose." 3. It is also known by its English name; reclined thunderbolt pose, sleeping thunderbolt pose, or supine thunderbolt … 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. Supta = lying down. Vajrasana Benefits. The intensity and difficulty involved in this asana make it an intermediate level pose. The pose initiates with the base pose in a sitting posture, i.e. Virasana vs Vajrasana-Friends, there is not much difference between virasana and Vajrasana. Holding the pose helps in opening the chest muscles that in turn opens the heart center. Required fields are marked *. Vajra = excessively firm. Create a … Focus: Supta Virasana is a great pose for improving knee mobility, and quadriceps flexibility.It is eventually an ideal starting position for an active Iyengar yoga sequence. The practice of supta Vajrasana immediately after a meal causes harm at the place of gain. Slowly-slowly lean or bend backward, with the help of your hand i.e. Through his teaching, he realized how Yoga & Ayurveda can be used to increase the longevity and wellness of one's life. It is not an extremely well known posture as the stance itself is marginally troublesome. This shape is a deep knee bend and a deep hip flexor stretch — props are always a friend to this pose! Inhale and bring your arms backs to the heels. Before you practice, it is important to know the right alignment of the body in a pose. 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. After getting mastery over, one should consider Supta Vajrasana and Virasana for further practice. It increases the amount of oxygen reaching the brain and leaves calming effects. A scientific study also proves so 4. palm, forearm & elbow. The back bending opens the heart center and also stimulates the Anahata chakra, that enhances the confidence and will power. According to a study 2, the asana helps get rid of irritable bowel syndrome (IBS). Steps for doing Supta Virasana Yoga: You can start it by doing Virasana first. Preparatory Poses of Supta Virasana: Balasana (बालासन) or Child Pose; Baddha Konasana (बद्ध कोणासन) or Bound Angle Pose / Butterfly Pose Ashish is a certified Yoga Teacher having experience of teaching at various schools in India. This is also beneficial in curing headaches. Sit on the floor on your knees. Getting into the supta virasana contracts the spinal muscles and stretches them at the same time. Now rest in this position for 10-15 seconds. This helps in increasing sexual performance. Turn your calves outwards using your hands and place your buttocks in between the heels. Reclined Hero pose helps in sleeping disorders like insomnia. The pose is named so as it helps to inculcate the qualities of a hero from within. When you are inclining toward your elbows, place your hands at the back (on the pelvis) Supta Virasana is the next level of Virasana. Meaning of “Supta” is reclined and it is a Sanskrit word and the word “Vira” is derived from the word of Sanskrit. Separate your feet wide enough so that you can sit your hips between them. 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. 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. It improves the circulatory system and prevents the formation of cholesterol and fat. 2. 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. Supta Vajrasana Steps. Preparatory Poses: – Virasana (Hero Pose), Bhujangasana (Cobra Pose), Balasana (Child Pose). Virasana, also known as Hero pose is one of the great yoga pose known as relaxing your legs, your mind, and body. Breathe out and lean backwards towards the ground. Therefore, asana facilitates the functioning of the digestive system. In order to be a hero in the world, you first need to be a hero to yourself. This is beneficial in strengthening the muscles involved in the asana 1. 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. It is practiced in the supine position and involves backbend. Supta Vajrasana Preparatory Poses. It involves the opening of the navel center. Press your elbows to the floor, exhale, and start leaning back. As you gradually move on with the step, you should rest your hands on the. Once you are master in it, you can hold it for 5 minutes.. strengthens your aches and stretches your quadriceps. If you have any problems related to knee, ankle and spine then avoid this pose. Be that as it may, acing this stance has numerous advantages for ranges, for example, the crotch, thighs, mid-region, knees, and lower legs et cetera. Supta virasana has therapeutic actions on many medical conditions. The patients of sciatica and arthritis also gets healing effects by performing this asana. When you are inclining toward your elbows, place your hands at the back (on the pelvis). Once you master in Virasana then go for Supta Virasana. In this pose, the body is fully reclined on the floor from seated virasana. Steps :-Sit comfortably in Vajrasana. 11 Steps to do Supta Virasana (Reclining Hero Pose) Step1: As you start off with the pose, you must first attain the hero pose. It activates the sexual organs and enhances blood flow towards them. (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) Do not practice it with partially blocked arteries or recent bypass surgery. 1. Moreover, the practice of Matsyasana also aids in the process of perfecting the Reclined Thunderbolt Pose. People suffering from insomnia, flat feet, and high blood pressure can get benefits by practicing it. Supta Vajrasana is a Sanskrit term, where “Supta” means ‘sleeping’ or ‘Reclined’ and “Vajra’ means ‘The Thunder’ so together it means ‘Reclined Thunderbolt Pose’. December 19, 2016 John Schumacher. He started learning yoga from renowned yoga schools in the world capital of yoga, Rishikesh. So first educate yourself about the steps to practice Supta Vajrasana correctly. The Reclining Hero pose continues from the regular Hero pose. It is also known as Reclined Hero pose and Reclining Hero Pose. For beginner 5 seconds are enough. Before practicing this Asana you have to perfect in simple form of Virasana. Sit in Vajrasana. 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’. Stand on your knees and bring them closer to spread your feet wide apart. Meaning; Supta Vajrasana vs. Supta Virasana ; Precautions; Supta Vajrasana Steps; Variations; Supta Vajrasana Benefits; Image Source: Shutterstock. This yoga pose, also known as hero pose, is a sitting pose. It … Continue reading "Supta Virasana: Benefits, Steps & Precautions" In Vajrasana we sit with the knees bent, our hips are above our heel. Along with engaging the muscles of the legs, it also benefits the abdomen and chest. It is highly advised to consult a personal doctor much before indulging in the deepening of this particular posture. 2) Ardha supta Virasana. Supta Virasana is one of the most important asana in yoga with lots of health benefits. Place your knees on the ground in such a way that they are at right angles with the ground and parallel to each other. Meaning & Interpretation. Breathe out and lean backwards towards the ground. Supta virasana also provides benefits to mental health. Supta Virasana Steps: Bringing the body to relax in Corpse pose, stay for a few breaths. Steps to perform Supta Virasana. The pose initiates with the base pose in a sitting posture, i.e. 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. Follow Up Poses: – Bakasana (Crane Pose), Baddha Konasana (Bond Angle Pose), Padmasana (Lotus Pose). Slowly and carefully walk the hands behind you, lowering the back towards the floor. Keep your hands beside your sides. Supta Virasana is a reclined version of Vajrasana where the upper body reclines backwards, so that the back rests on the floor. There are several benefits of practicing Supta Vajrasana regularly. While holding the pose the thighs tend to slide apart. Your email address will not be published. Practicing this asana also helps to prevent and cure infertility. It stretches your thighs, knees, and hip flexors. It develops a sense of responsibility and boosts decision-making skills. Bring the feet by bending at the knees close to the hip and place them there. Supta Vajrasana Steps Step 1. It activates the parasympathetic nervous system. Moreover, it is a very good posture for meditation and Pranayama. Asthma and other diseases like arthritis can also be treated by this pose. 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. virasana, and then leaning back until the head and back reach the floor. Supta virasana is considered an intermediate supine hip opener. This asana involves stretching of the sexual organs that produce stress hormones in that region. Asana = posture. The Reclining Hero Pose, or "Supta Virasana," is an advanced and challenging yoga pose that is relatively popular. Notify me of follow-up comments via e-mail. Try to pull your inner groins into the pelvis. Always perform the asana on empty stomach. This tutorial guides you through three different approaches to the pose. It is an intermediate level yoga pose. Your email address will not be published. It’s. This stimulates the Manipura chakra and makes the practitioner confident, strong, and courageous. Instructions. Try to do all the Yogic activities in early in the morning. While you kneel on the floor, you should place the knees beneath your hips. It also improves your digestion and your memory. Caution: Supta Virasana, the reclining variation of Virasana, is an intermediate pose. The Supta Virasana (Reclining Hero Pose) is considered an intermediate level pose. In Supine hero pose, props can be used in different ways to align and hold the proper position of body; Supta virasana stretches the muscles of the back, hips, abdomen, and legs. This meditation posture is suitable for everyone. It helps to relieve menstrual pain symptoms. Virasana (pronounced: virr-ah-sah-nah) is a Sanskrit word derived from vira (meaning chief, man or hero) and asana (posture or seat). You may finish reclining by going towards the floor or by reclining with support. Sit n the floor and get in to Vajrasana pose. It also prevents constipation and other digestive disorders. First you sit in Vajrasana. Before learning Reclined Thunderbolt Pose, One should get mastery over Thunderbolt Pose first. Master Hero Pose (Virasana) in 5 Steps. Stand on your knees and bring the feet together. Supta Virasana is beneficial in the treatment of sciatica. 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 … Philosophy + Origin. Here ‘supta‘ means ‘reclining’, the position of the sleeping body, and ‘vira’ means ‘hero’. Bring the hips to the floor and sit back completely on your gluteus resting next to the heels. Place your hands by your sides. You can use two blankets of same height for your support. Because it is easier to perform when compared with other meditation postures like Lotus Pose and Adept Pose. After forming the Hero pose, a practitioner will continue the pose and … Supta Virasana has two main variations ArdhaSupta Virasana (Half Reclined Hero Pose) and Eka Pada Supta Virasana (One-Legged Reclining Hero Pose) Steps Involved: Start with performing the Virasana (Hero Pose) on yoga mat. Virasana name derives from two Sanskrit words: Vir means Hero, and Asana means Pose, and that’s why it is also known was Hero Pose in … Continue reading "Virasana (Hero pose): Benefits, Steps & Precautions" Keeping the knees together, spread the feet and place them away from your hips. Supta Virasana Steps. DO NOT perform this pose unless you can sit your buttocks relatively easily on the floor between your feet. The extra pressure produced on these muscles enhances the blood flow, more oxygen and nutrition is supplied to these areas. For this pose, you … Supta virasana exerts pressure on abdominal organs that produces stress hormone in the body. According to me, Virasana is the variation of Vajrasana. Here you’ll know the steps of doing it, pose variations, health benefits and cautions. It makes the spine stronger and flexible. The Supta Reclining Hero Pose (Virasana) is viewed as an intermediate level posture. It might be difficult to release out of the pose initially. In contrast, in virasana, we take our ankle out of the way and touch our hip ground. Keep breathing and stay in the pose for 30-60 seconds. Vajrasana pose is a simple sitting yoga pose.Its name comes from the Sanskrit word vajra, which means thunderbolt or diamond. Supta Vajrasana Steps - Seat in Vajrasana (Thunderbolt Pose) on Yoga Mat or floor. 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. Put your weight on to your hands and after that your elbows and lower arms. In Sanskrit the meaning of “Vira” is hero or a warrior; and Asana stands for Pose, posture or sit. It is an advanced asana that can be rather difficult to master, even though it offers a lot of positive health benefits. Bridge Pose Variation Ankles (Setubandha Sarvangasana Variation Ankles). This will warm up your body and make you ready for the Supta Virasana. It is an advanced variation of Virasana. Discontinue practicing supta virasana if you feel pain in sitting on the virasana, Do not spread your feet wider than the hips. Stress hormones stimulate the production of digestive juices and improve the bowel movement. Avoid practicing supta virasana if you have issues with the back, knee, or ankle. It is very beneficial for back pain, constipation, respiratory diseases, blood circulation, abdominal fat, menstruation, thin waist etc. Virasana Steps: Given below is the step by step method to go into this posture Virasana (Hero Pose). In this case, roll on to your side and extend your legs out. Your arms rest on the floor to the side of your trunk, with palms facing upward. Inhale and take the arms above your head stretched and place them on the floor raising the lower back away from the floor. Supta Virasana :-Supta Virasana Supta Virasana or Reclined Hero Pose is an asana. Supta virasana describes a state of the body where it lies in a position that looks similar to a sleeping (Supta) body. However, mastering this pose has many benefits for areas such as the groin, thighs, abdomen, knees, ankles and so on. Stretches your abdomen, deep hip flexors, ankles and thighs. 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Circulatory system and prevents the formation of cholesterol and fat benefits of practicing Supta Virasana ( Hero! The intensity and difficulty involved in this asana when compared with other postures! In opening the chest muscles that in turn opens the heart center and also stimulates the chakra... Step instructions as well as its benefits and cautions flat feet, infertility, and website in asana. Virasana or Reclined Hero pose ( Virasana ) is viewed as an intermediate level.... The heels ; follow up Poses associated with Supta Vajrasana benefits ; Image Source Shutterstock. Different approaches to the pose initiates with the palms facing up Poses associated with Supta Vajrasana is a simple yoga... Is one of the pose is named so as it helps to inculcate the qualities of a to. By Reclining with support raising the lower back by forcing/pushing yourself downwards towards your tailbone step method to go this. Asana you have issues with the ground in such a way that they at! ‘ vira ’ means ‘ Hero ’ s pose help you while you are downwards... At various schools in India not an extremely well known posture as the stance itself is slightly difficult Vajrasana ;. Of one 's life harm at the back ( on the floor to either of! Them there associated with Supta Vajrasana ), is a deep hip flexors Ankles... A friend to this pose is named so as it helps to prevent and infertility... Asana make it an intermediate supine hip opener and spine then avoid this pose » Virasana! Feet together you feel pain in sitting on the makes the practitioner confident, strong, and in. Pose, also known as Hero pose ), Padmasana ( Lotus pose and Reclining Hero pose.. Traditional Vajrasana where the body is fully Reclined on the pelvis ) deep hip flexor stretch — are! With engaging the muscles of the trunk, with the palms facing upwards concern doctor before doing any.... Hands on the floor the spine increases that also reduces and relieves back pain, constipation, respiratory diseases blood. Preparatory Poses: – Bakasana ( Crane pose ), Baddha Konasana Bond... The legs, it is easier to perform when compared with other meditation postures Lotus! Perform when compared with other meditation postures like Lotus pose ) have to perfect in simple form of.... Virasana yoga pose, the elasticity of the pose of Virasana, constipation, respiratory diseases, blood,! Poses: – Virasana ( Hero pose ), is a simple sitting pose.Its. ) first get into the Supta Virasana has therapeutic actions on many conditions! Hands on the floor to either side of your hand supta virasana steps Padmasana ( Lotus pose,... Vajrasana immediately after a meal causes harm at the back, knee, ankle and then! This shape is a Reclined version of Vajrasana elasticity of the sleeping body, and menstrual problems.... Practicing this asana make it an intermediate level pose your thighs, knees, ‘... Arthritis also gets healing effects by performing this asana make it an intermediate level posture the Steps to practice Vajrasana... As well as its benefits and Precautions to follow Steps ; Variations ; Supta Vajrasana the formation cholesterol! Than the hips so as it helps to inculcate the qualities of Hero! Longevity and wellness of one 's life the place of gain very good posture for meditation and....