Supta Vīrāsana - Supine Hero

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STEPS :

1. From a reclined supine position with the lower back pressed to the earth, the knees are bent and the feet are pulled into the side body with arms straight and palms up.
2. The heads of the thighbones sink deep into the back of the hip sockets.
3. The knees may lift a little away from the floor to help soften your groins; in fact, you can raise your knees a few inches on a thickly folded blanket
4. . You can also allow a little bit of space between your knees as long as your thighs remain parallel to each other.
5. Do not allow the knees to splay wider than your hips as this will cause strain on the hips and lower back. The gaze is soft and up.

Benefits

• It greatly improves digestion.
• It strengthens your arches.
• It stretches your quadriceps.
• It helps in the treatment of sciatica.
• It relieves sleeping disorders.

Who Can Do

Consult a doctor before beginning an exercise regime.