Slowly-slowly lean or bend backward, with the help of your hand i.e. From a seated position on the heels, walk the feet out so that the buttocks can rest on the floor with the heels next to the hips. This will warm up your body and make you ready for the Supta Virasana. When you are inclining toward your elbows, place your hands at the back (on the pelvis) So first educate yourself about the steps to practice Supta Vajrasana correctly. Supta vajrasana is a variant of traditional Vajrasana where the body is reclined in a sleeping position with an arch on the back. Steps for doing Supta Virasana Yoga: You can start it by doing Virasana first. Therefore, asana facilitates the functioning of the digestive system. It might be difficult to release out of the pose initially. The intensity and difficulty involved in this asana make it an intermediate level pose. Through his teaching, he realized how Yoga & Ayurveda can be used to increase the longevity and wellness of one's life. The deepening of this posture of Supta Virasana or Reclined Hero Pose can be achieved by an extra stretching and lengthening of the body parts as per the steps of this particular asana. December 19, 2016 John Schumacher. Place your knees on the ground in such a way that they are at right angles with the ground and parallel to each other. In contrast, in virasana, we take our ankle out of the way and touch our hip ground. It is beneficial in headaches, colds, flat feet, infertility, and menstrual problems e.t.c. Stretches your abdomen, deep hip flexors, ankles and thighs. virasana, and then leaning back until the head and back reach the floor. Vajrasana Benefits. Come as low to the floor as comfortable, first lowering to the elbows, then to the crown of the head, and eventually on to the back of the neck. Moreover, it is a very good posture for meditation and Pranayama. Supta virasana is considered an intermediate supine hip opener. It is very beneficial for back pain, constipation, respiratory diseases, blood circulation, abdominal fat, menstruation, thin waist etc. Ashish is a certified Yoga Teacher having experience of teaching at various schools in India. Then discharge the buttocks and lower back by forcing/pushing yourself downwards towards your tailbone. Master Hero Pose (Virasana) in 5 Steps. It also improves your digestion and your memory. After getting mastery over, one should consider Supta Vajrasana and Virasana for further practice. It is additionally referred to as ‘Supta Virasana (Reclined Hero Pose)‘ and has minor variations like Eka Pada Supta Vajrasana (One-Legged Reclining fastened Firm Pose) or Ardha Supta Vajrasana (Half Reclined fastened Firm Pose) involves one leg folded below the … Here you’ll know the steps of doing it, pose variations, health benefits and cautions. Sit on the floor on your knees. Separate your feet wide enough so that you can sit your hips between them. Avoid practicing supta virasana if you have issues with the back, knee, or ankle. Remain in the position for about 30 to 60 seconds or up to 60 seconds. Supta Vajrasana Steps. Steps :-Sit comfortably in Vajrasana. Anulom-Vilom Pranayama (Alternate Nostril Breathing), The magical power of Om/Aum, a mesmerizing chant, Understanding the Pranayama for Yoga Beginners, Control your Anger with these Simple Steps, Read this if you are Planning to Practice Yoga Regularly. Discontinue practicing supta virasana if you feel pain in sitting on the virasana, Do not spread your feet wider than the hips. Notify me of follow-up comments via e-mail. Virasana vs Vajrasana-Friends, there is not much difference between virasana and Vajrasana. Supta Vajrasana Preparatory Poses. This asana involves stretching of the sexual organs that produce stress hormones in that region. It is not an extremely well known posture as the stance itself is marginally troublesome. It involves the opening of the navel center. The Supta Virasana (Reclining Hero Pose) is considered an intermediate level pose. Philosophy + Origin. Inhale and raise your arms and extend them overhead with the palms facing upwards. Begin in a high kneeling position. First you sit in Vajrasana.