Supta Virasana – Weekly Advanced Class 315

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Focus

Supta Virasana (Reclining Hero Pose) is a great asana for improving knee mobility, and quadriceps flexibility. It is eventually an ideal starting position that can be used to begin an active yoga sequence. This comprehensive tutorial guides you through four different approaches to the pose. Initially a version is included for less experienced students working with stiffness. You are then shown how to gradually reduce your reliance on supports as you become more familiar with the pose. Eventually you practice a version of Supta Virasana that requires only a bolster and blanket. In addition to being ideally suited to the beginning of a practice session, Supta Virasana is also 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.

Key Poses

Supta virasana.

Equipment

Mat, chair, 2 bolsters, 4 blankets, 2 blocks.
reclining hero pose (supta virasana)

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Twists and Glutes – Weekly Advanced Class 298

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Forward Bends & Restorative Yoga – Weekly Advanced Class 261

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Chair Backbend Variations – Weekly Advanced Class 260

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Express Chair Backbends – Weekly Advanced Class 247

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Standing Poses With Wall Variations – Weekly Advanced Class 239

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Parighasana & Parivrtta Upavista Konasana – Weekly Advanced Class 238

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Shoulder Opening Variations – Weekly Advanced Class 237

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Shoulder Traction – Weekly Advanced Class 203

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Standing Pose Sequence – Weekly Advanced Class 202

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Chair Forward Bends – Weekly Advanced Class 201

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Twists – Weekly Advanced Class 196

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Towards Vrschikasana – Weekly Advanced Class 155

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Open And Closed Twists – Weekly Advanced Class 154

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Changing Perspectives On Forward Bends – Weekly Advanced Class 153

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Adho Mukha Vrksasana (Handstand) – Weekly Advanced Class 152

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Eka Hasta Bhujasana & Dwi Hasta Bhujasana – Weekly Advanced Class 146

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Twists & Gluteals – Weekly Advanced Class 145

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Quadriceps & Hamstrings – Weekly Advanced Class 144

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90 Minute Standing Pose Sequence – Weekly Advanced Class 141

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Standing Poses & Shoulder Variations – Weekly Advanced Class 139

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Shoulders, Neck & Upper Back – Weekly Advanced Class 125

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Arm Balances – Weekly Advanced Class 123

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Standing Poses – Weekly Advanced Class 120

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Quadriceps & Vamadevasana – Weekly Advanced Class 119

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Virabhadrasana 3 & Parivrtta Upavista Konasana – Weekly Advanced Class 118

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Balance – Weekly Advanced Class 117

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Rope Sirsasana & Chair Sarvangasana – Weekly Advanced Class 116

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Standing Poses Using a Wall – Weekly Advanced Class 108

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Wrists, Shoulders & Backbends – Weekly Advanced Class 107

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Adho Mukha Vrksasana, Sirsasana & Niralamba Sarvangasana – Weekly Advanced Class 100

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Restorative Yoga With Forward Bends – Weekly Advanced Class 99

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Chair Kapotasana – Weekly Advanced Class 98

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Chair Forward Bends – Weekly Advanced Class 97

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Standing Twists With Wall Support – Weekly Advanced Class 96

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Iyengar Yoga Backbend Sequence – Weekly Advanced Class 93

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Iyengar Yoga Forward Bend Sequence – Weekly Advanced Class 92

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Start Class
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Iyengar Yoga Standing Pose Sequence – Weekly Advanced Class 91

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Advanced
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Whole Body – Weekly Advanced Class 90

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Sirsasana & Sarvangasana Variations – Weekly Advanced Class 89

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Knees – Weekly Advanced Class 88

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Yoga For Strength – Weekly Advanced Class 87

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Backbend Variations & Inversions – Weekly Advanced Class 86

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Start Class
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Hamstrings – Weekly Advanced Class 85

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Standing Poses With Inversions – Weekly Advanced Class 84

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Chair Sirsasana & Sarvangasana – Weekly Advanced Class 83

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Parivrtta (Revolved) – Weekly Advanced Class 80

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Balance – Weekly Advanced Class 79

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Pincha Mayurasana (Forearm Balance) – Weekly Advanced Class 78

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Adho Mukha Vrksasana (Handstand) – Weekly Advanced Class 77

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Adding Arm Clasps To Twists – Weekly Advanced Class 76

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Vrschikasana (Scorpion Pose) & Related Backbends – Weekly Advanced Class 74

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Advanced
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Ubhaya Padangusthasana & Krounchasana – Weekly Advanced Class 73

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Advanced
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Iyengar Yoga Standing Poses – Weekly Advanced Class 72

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Wrists, Psoas and Quadriceps – Weekly Advanced Class 71

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Restorative Yoga With Inversions – Weekly Advanced Class 70

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Yoga Poses To Mobilise Your Spine – Weekly Advanced Class 67

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Vasisthasana, Parighasana and Abdominals – Weekly Advanced Class 63

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Advanced
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Dwi Pada Viparita Dandasana – Weekly Advanced Class 61

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Advanced
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Hamstrings, Hips and Twists – Weekly Advanced Class 60

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Start Class
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Advanced
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Knees, Quads, Glutes & Twists – Weekly Advanced Class 58

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Advanced
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Advanced
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Dropping Back – Weekly Advanced Class 56

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Advanced
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Advanced
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Standing Poses With Inversions – Weekly Advanced Class 54

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Advanced
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Advanced Chair Backbends – Weekly Advanced Class 53

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Sequence For The New Year – Weekly Advanced Class 52

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Handstand and Forearm Balance – Weekly Advanced Class 51

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Upavista, Paripurna and Niralamba – Weekly Advanced Class 50

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Advanced
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Ujjayi, Kumbhaka and Viloma – Weekly Advanced Class 49

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Eka Pada Viparita Dandasana – Weekly Advanced Class 48

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Standing Poses in 45 Minutes – Weekly Advanced Class 47

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Iyengar Yoga Restorative Poses – Weekly Advanced Class 46

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Iyengar Yoga Chair Backbends – Weekly Advanced class 45

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Active Forward Bends – Weekly Advanced Class 44

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Start Class
Advanced
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Standing Poses and Headstand Leg Variations – Weekly Advanced Class 43

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Advanced
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Shoulders – Weekly Advanced Class 42

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Advanced
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Shoulder Opening Standing Poses – Weekly Advanced Class 41

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Advanced
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Supine Pranayama – Weekly Advanced Class 40

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Advanced
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Backbends in 45 Minutes – Weekly Advanced Class 39

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Start Class
Advanced
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Hamstrings and Knee Care – Weekly Advanced Class 38

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Advanced
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Abdominal Strength – Weekly Advanced Class 37

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Advanced
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Ujjayi And Viloma Pranayama – Weekly Advanced Class 36

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Start Class
Advanced
50 Min

Up Dog, Camel And Bridge Pose – Weekly Advanced Class 35

297
Start Class
Advanced
30 Min

Hanumanasana (Monkey Pose) – Weekly Advanced Class 34

298
Start Class
Advanced
50 Min

Standing Poses And Inversions – Weekly Advanced Class 33

299
Start Class
Advanced
50 Min

Covering All Areas – Weekly Advanced Class 32

300
Start Class
Advanced
30 Min

Arm Balances – Weekly Advanced Class 31

301
Start Class
Advanced
50 Min

Tittibhasana And Other Poses – Weekly Advanced Class 30

302
Start Class
Advanced
45 Min

Vrschikasana (Scorpion Pose) – Weekly Advanced Class 29

303
Start Class
Advanced
35 Min

Leg And Back Release – Weekly Advanced Class 28

304
Start Class
Advanced
35 Min

Express Standing Poses II – Weekly Advanced Class 27

305
Start Class
Advanced
50 Min

Shoulders And Twists – Weekly Advanced Class 26

306
Start Class
Advanced
50 Min

Relaxation And Breath Awareness – Weekly Advanced Class 25

307
Start Class
Advanced
60 Min

Dwi Pada Viparita Dandasana – Weekly Advanced Class 24

308
Start Class
Advanced
60 Min

Standing And Seated Forward Bends – Weekly Advanced Class 23

309
Start Class
Advanced
70 Min

Advanced Backbend Variations – Weekly Advanced Class 22

310
Start Class
Advanced
45 Min

Improve Your Balance – Weekly Advanced Class 21

311
Start Class
Advanced
60 Min

Linking Sun Salutes With Standing Poses – Weekly Advanced Class 20

312
Start Class
Advanced
45 Min

Twists And Abdominals – Weekly Advanced Class 19

313
Start Class
Advanced
60 Min

Yoga Poses To Calm The Breath – Weekly Advanced Class 18

314
Start Class
Advanced
50 Min

Four Essential Backbends – Weekly Advanced Class 17

315
Start Class
Advanced
50 Min

Paschimottanasana, Key Forward Bend – Weekly Advanced Class 16

316
Start Class
Advanced
60 Min

Balancing Opposites, Standing Poses – Weekly Advanced Class 15

317
Start Class
Advanced
60 Min

Yoga Poses For Shoulders And Wrists – Weekly Advanced Class 14

318
Start Class
Advanced
30 Min

Four Key Arm Balances – Weekly Advanced Class 13

319
Start Class
Advanced
50 Min

Bridge Pose And Other Backbends – Weekly Advanced Class 12

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