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

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