Follow the following steps in order to complete the Supta Virasana or Reclined Hero Pose -
Initially start with Hero Pose or Virasana.
Do keep your hands by your sides.
Then exhale plus lean backwards towards the ground.
Do take your normal weight on to your hands plus then your both elbows and forearms.
While leaning on your elbows, do put your hands on the pelvis or at the back.
Now, slow and steadily release the buttocks plus lower back by directly pushing yourself downwards just towards your tailbone with a lot of perfection.
You can perfectly complete reclining by reclining onto a support or by going onto the ground.
Remain in this particular posture for nearly 30 seconds plus extend it up to 1 minute.
Later get back to the initial posture.
The anatomical focus of Supta Virasana or Reclined Hero Pose deals with perfectly the deep psoas muscles that directly connect the both legs to the trunk plus lengthens the extensor muscles of the legs.
The therapeutic application of Supta Virasana or Reclined Hero Pose deals with Arthritis, Respiratory ailments, Asthma, Diarrhea, Varicose vein, Menstrual discomfort, Digestive problems, Sciatica, Flat feet, Intestinal gas and acidity, Head cold, Insomnia, Headache, Infertility and High blood pressure.
There are several benefits of Supta Virasana or Reclined Hero Pose. Few of them are as follows -
It stretches the abdomen.
It strengthens the thighs.
It stretches the deep hip flexors (psoas).
It strengthens knees and ankles
It perfectly strengthens the arches
It largely relieves tired legs
It improves digestion
It perfectly relieves the various symptoms of menstrual pain.
It is really helpful in the sciatica treatment.
It assists to rightly deal with sleeping disorders like insomnia.
It assists to solve digestive problems.
It helps to release intestinal gas
It reduces acidity.
It helps in respiratory ailments such as asthma.
It is best for arthritis.
It is useful for those suffering with high blood pressure.
It helps avoid colds and headaches.
It deals with diarrhea, varicose veins and flat feet.
It assists in infertility and menstrual problems.
It stretches or lengthens the front portion of the body.
It stretches the spine.
The quadriceps is perfectly stretched.
It is to be remembered that pregnant women, ladies having menstruation problems with excessive bleeding should avoid practicing this particular asana. Those who are having ankle, knee and back problems of serious nature should never indulge in this posture. It is to be highly noted that this very intensive on the knees, lower back and quads. Supta Virasana or Reclined Hero Pose shouldn't be indulged unless it is under the direct guidance of yoga instructor.
You can also remain this particular pose much longer plus do protect your lower back and knees by directly placing a bolster or rolled-up blanket between your calves and thighs. In order to activate the hip and leg muscles, do perfectly place a bolster or rolled-up blanket just lengthwise from the ankles to the knee and squeeze to a great extent in Supta Virasana or Reclined Hero Pose.
The variation of Supta Virasana or Reclined Hero Pose are Eka Pada Supta Virasana or One-Legged Reclining Hero Pose, Ardha Supta Virasana or Half Reclined Hero Pose.
If you're not able to recline fully on the ground, one or more folded blankets or set a bolster behind yourself to fully support your spine plus head. On the other hand, do use as much height as you can in order to make the perfect position comfortable reasonably. You can also help release the groins, then lay some weight across the given creases of the top thighs where they directly join the front pelvis. Commence with about 10-pound sandbag plus gradually over time directly increase the weight to about 30 pounds or so. Do place blankets, a bolster or pillows just behind your shoulders plus head for extra support
You can also encourage your active partner to perform Supta Virasana or Reclined Hero Pose along with you so that you can feel the company of performing in a group. If your thighs insist on sliding apart in this pose, you might try one of two short-term solutions: bind your thighs together with a strap positioned around the mid-thighs; or squeeze a 2- to 3-inch thick book between your thighs. In either case be sure to draw your inner groins sharply up into your pelvis. It is to be highly remembered that partnering can actually make this asana performed easier to practice plus adds fun with a lot of perfection.
The preparatory poses of Supta Virasana or Reclined Hero Pose are Baddha Konasana, Balasana, Bhujangasana, Gomukhasana (leg position) plus Virasana.
The Supta Virasana or Reclined Hero Pose follow up postures are Padmasana or Lotus Pose, Crane Pose or Bakasana, Baddha Konasana or Bound Angle Pose, any inversion and backbend plus most standing poses.
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 highly advised to consult a personal doctor much before indulging in the deepening of this particular posture. It is to be remembered that Supta Virasana or Reclined Hero Pose gives its practitioners a great opportunity in order to work with several of the ranges of different types of motion in the body. It rightly increases the ability to sense the position and location and orientation and movement of the body and its parts, especially of ankles and feet.