Category: Backbends
Backbends are asanas in which you gently stretch muscles and joints. They promote suppleness and mobility. Breathing in Backbends has a relaxing effect: you supply your muscles with oxygen and release tension.
VAYUS
Each of the five Prana Vayus plays an essential role in our body and mind. They move and direct energy in specific directions, each with its own special area of influence and function. Reclining Hero Pose has its own unique effects on these vayus.
Prana Vayu – Expansion of Consciousness
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The position of the ribcage in Supta Virasana stimulates the Prana Vayu, the ascending and inward-directed energy located in the heart and in the head. It fosters a deep breathing and opens the heart, which is especially valuable for those who struggle with stress or emotional closedness.
Udana Vayu – The Ascending Energy
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Through the gentle stretching of the throat in Supta Virasana, Udana Vayu, the upward-directed energy in the area of the throat and the head, is fostered. This energy is responsible for communication and self-expression.
Vyana Vayu – Expansion and Opening
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Supta Virasana, with the stretching of the entire body, supports the Vyana Vayu – the expanding and integrating energy. This asana can help you discover and expand your inner space.
CHAKRAS
Swadhisthana Chakra (Sacral Chakra)
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The Swadhisthana Chakra, located in the lower abdominal area, is the center of creativity, emotions and sensual joy. In Supta Virasana, this chakra is activated through the gentle stretching of the lower belly and the hips. The pose fosters the flow of creative and emotional energy, supports the connection to your feelings and increases the joy in life.
Anahata Chakra (Heart Chakra)
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The Anahata Chakra, located in the heart area, is strengthened through the opening of the ribcage in Supta Virasana. This chakra stands for love, compassion and acceptance. The activation of the Anahata Chakra can help us love and accept ourselves and others better.
Vishuddha Chakra (Throat Chakra)
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In Supta Virasana, the throat is gently stretched and opened, which stimulates the Vishuddha Chakra in the throat area. This chakra stands for communication and self-expression. Through the activation of this chakra, you can learn to express your truth and feel heard.
KOSHAS
Annamaya Kosha (Physical Body)
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The Annamaya Kosha is the physical sheath, our visible, material body. In Supta Virasana, the lower body is strengthened and the hips are gently stretched. This can lead to an improved hip mobilization and a better circulation in the legs.
Pranamaya Kosha (Energy Body)
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The Pranamaya Kosha refers to our energetic self, which is expressed through prana, or life energy. Supta Virasana fosters deep breathing and improves the flow of energy in the body.
Manomaya Kosha (Mental Body)
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Manomaya Kosha represents our mental and emotional self. Supta Virasana can help foster a feeling of calm and balance, as it invites you to look inward and calm the mind.
Vijnanamaya Kosha (Intellectual Body)
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The Vijnanamaya Kosha refers to our intellectual and intuitive self. Through the conscious experiencing of the position and alignment of the body in Supta Virasana, we can develop a deeper understanding of our body and its needs.
Anandamaya Kosha (Spiritual Body)
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The Anandamaya Kosha is the deepest layer and represents our spiritual self, our true nature. In Supta Virasana, by looking inward and connecting fully with the present moment, we can experience a state of bliss.
DOSHAS
Vata
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Supta Virasana can increase the Vata dosha, as the pose involves an intense stretching and opening of the body, which fosters movement and flexibility. This activation can stimulate the mind and release creative energy, which benefits Vata individuals, but should be practiced with caution with an already high Vata level.
Pitta
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Supta Virasana can increase the Pitta dosha by intensely stretching and opening the body, which can increase the inner warmth and the metabolism. This pose brings intense energy and can help increase concentration and strengthen inner determination, which can support Pitta individuals, but should be practiced in a balanced way with overheating and stress.
Kapha
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Supta Virasana has a Kapha-reducing effect by activating the flow of energy and stimulating the metabolism. This pose helps overcome sluggishness and heaviness, which are often connected with an excess of Kapha.
Key Information for Correct Execution
Meet Geraldine, a certified yoga teacher and psychology student who emphasizes mindfulness and alignment to inspire people toward a more peaceful life.
Common Mistakes
A common mistake in the reclining hero is a hip that is opened to the side and not aligned parallel forward.
Our Tip
A tip is that with a little practice the reclining hero can become a pleasant resting position that opens, renews and rejuvenates the entire body. The pose is excellent as preparation for deeper backbends.
Variations
There are variations to adapt the pose. For example, the one-legged Virasana variation can be used by bending only one leg and keeping the other extended. It is also possible not to lay the upper body down completely.
Physical Effect
Back Relaxation
The Supta Virasana asana is a very effective stretch for the lower back and the hip flexors. This position allows the muscles of the lumbar spine and the iliopsoas (a deep hip flexor muscle) to fully relax and stretch. This can help release tension and ease back pain that is often caused by prolonged sitting or standing.
Deep Hip Opening
Through sitting on the heels and leaning the upper body back, Supta Virasana can bring about a deep stretch of the hip flexors, the thigh musculature and the knee joints. This stretch can help ease stiffness in these areas and improve mobility, especially for people who spend a lot of time sitting.
Heart Opener
As a backbend, Supta Virasana opens the heart and stretches the chest musculature. This can help improve breathing and foster circulation in the chest area.
Effects on Psyche and Emotions
Inner Peace
Supta Virasana is known for calming the mind and reducing states of anxiety. When you feel stressed or anxious, this asana can help you breathe deeply and reach a state of deep relaxation.
Self-Reflection
Supta Virasana fosters self-reflection and introspection. It enables you to look inward and come into contact with your inner self. If, for example, you are at a point in your life where you have to make decisions, this asana can help you see your inner wishes and needs more clearly and thus decide better.
Body Awareness
This asana fosters an improved body awareness and an increased sensitivity to physical sensations. It can help you better understand where you hold tension and how you can release it.
Props
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Author of this Asana
Manish Rana is a certified yoga teacher and founder of asanaverse.de. He writes about topics around yoga, ayurveda and meditation. Manish owes his deep connection to yoga to his Indian roots, through which he came into contact with this practice early on.
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