Reclining Hero Pose (Supta Virasana) Variation with a Block

Reclined Hero pose (Supta Virasana) can be beneficial in improving posture and strengthens the core. It also stretches the hips, legs, feet, and joints of the lower body. It can help to improve circulation and strengthens the arches of the feet, along with improving digestions.

In this variation of the pose, adding a block under the upper back creates a transition pose for students working toward full Hero.

Reclining Hero Pose with a Block: How to Do it Step-by-Step

Step 1

Begin by kneeling on your mat. Move your feet to the outsides of your hips, with the tops of the feet on the mat, and your buttocks touching the floor. Place a block lengthwise behind you.

Step 2

Bringing your arms behind you, carefully lower down onto your elbows. As you begin to lie back, your shoulder blades should make contact with the block.

Step 3

Once your upper back is settled onto the block, interlace your hands behind your head, hugging the elbows in and slowly relax the neck.

Step 4

To release, use your hands to pull your chin into your chest. Keeping your chin tucked in, bring your hands to either side of your hips and press down through the shins and feet to slowly come back into kneeling.

Tip: If your buttocks are unable to reach the floor, place a folded blanket beneath them for extra support.