Reclined hero (hold)

Supta Virasana

Yogahardtimedno equipment

Reclining from Hero: buttocks on the floor between the feet, knees together and on the floor, tops of the feet flat with the toes pointing back, the back and head lying on the floor and the arms resting by the sides, palms up.

How to do it

1. Sit in Hero: kneeling with the knees together, feet slightly wider than the hips, buttocks on the floor between the feet, tops of the feet flat, toes pointing straight back.
2. Place the hands on the floor beside the feet and lean the torso back onto the hands.
3. Bend the elbows and lower onto the forearms and elbows, drawing the tailbone toward the knees to keep the lower back long.
4. Slowly lower the back and then the head to the floor; rest the arms on the floor about 45 degrees from the sides, palms up (or stretch them overhead).
5. Knees stay on the floor and together (never wider than the hips), thighs parallel; front ribs soft, gaze up.

Muscles worked

Supporting: quads