Supta Virasana - Reclined Hero Pose
Try out this Asana with me?, Health Challenge Invite. Relieves from lower back issues
STEPS :
- Start in Virasana / Hero Pose sitting on, or in-between, your heels.
- Bring your hands straight towards upward near to head
- 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.
- You should feel a stretch in the midpoint of your thigh muscle (quadriceps) rather than the attachment points of the muscle at your knees.
- If your back is on the mat you can bring your arms alongside the ears, out to the sides or place your hands on your belly.
- Stay here for 10 breaths.
- Try to come out of the pose the way you came into it – mindfully. Engage your abdominal muscles as you inhale, pushing your hands or elbows to the mat to lift back up to Virasana.
Benefits
- Relieves from lower back issues
- Stretches abdomen and quadriceps
- Relaxes mind and helps in fertility
- Stretches the abdomen, thighs and deep hip flexors (psoas), knees, and ankles.
- Strengthens the arches.
- Relieves tired legs.
Who Can Do
Consult a doctor before beginning an exercise regime