Supta Virasana – Weekly Advanced Class 193

Focus: This class features an in-depth look at supta virasana (reclining hero pose). Supta virasana is a versatile pose that can be practiced in a variety of ways. It can revitalise tired legs after extended periods on your feet. With the addition of supports it can complement restorative or therapeutic sequences. It can follow on nicely from a full sequence of standing poses, or even prepare your back for some backbends. Supta virasana is also ideally suited to being the beginning pose in a yoga sequence. In the Iyengar method it is common to see groups of students setting up in this prose prior to the commencement of a class without assistance from teachers. For this reason it is easy to miss out on key instructions. Many students avoid the pose feeling unsure of how to approach it. This class features a step-by-step exploration of supta virasana. It includes instructions that cover the basics for when you are new to the pose. It also shows how the pose can evolve as your experience grows. 

Key Poses: Supta virasana.

Equipment: Mat, chair, 2 bolsters, 2 blankets, 2 blocks.

Level: Advanced

Duration: 25 min




  1. Di

    Hi Belinda, yes, this is ok. Different bodies need different adjustments and if you find this helpful then you should keep doing it. 😀

  2. Belinda C

    Hi Rod, When you lie down you don’t seem to need to lift your buttocks up and back down. I find it more comfy to
    lift the buttock and kind of take the top buttock down to the bottom buttock when I first move back. Is this ok?

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Yoga poses