Supta Virasana Reclining Hero Pose 58 australian yoga life • december 2012 - february 2013 Supta Virasana - Reclining Hero Pose Supta Virasana is an extremely versatile Yoga is a hard taskmaster; it demands posture. It gives a thorough stretch to truthfulness and courage mixed with the legs and abdomen, increases the perspiration. It dictates that we probe mobility of the hips and spine, and that which we find most difficult. opens the groins. Through the prism Not content to accept that the knee of this single asana, we see the entire would atrophy and lose condition, I ssubject of yoga encapsulated. The investigated what yoga recommended stretch given to the legs and the spine for regaining flexibility in the joint. make it great for beginning a sequence. Surprise, surprise… the obvious Its calming effect on the nervous answer was to begin mindfully system means it can be used for repose stretching the joint. So I went back within a sequence. It has a powerful to the beginning, relearning Supta recuperative nature, making it a useful Virasana, a blessing in disguise. I got therapeutic tool for many ailments. to view the asana with fresh eyes, as Because it opens the chest and quietens a beginner would, re-living the very the breathing, it is suitable for the fears and pain that cause many to avoid practice of pranayama. the pose. By beginning the process of Yet despite this adaptability, many relearning the posture with limited people find it very challenging – partly flexibility, the road to recovery became due to the inaccessibility of the final clear. While the joint has not regained posture physically, and because the full flexibility, it has improved greatly. methods for modifying the pose are By trusting the method we have for often confusing. Many find it daunting this very versatile asana, the healing and baulk at practicing it. process began. I went through this experience at the Sanskrit is a metaphorical language. beginning of the year, fearing a pose Like yoga, it has layers of meaning. In I used to love. Supta Virasana was my the depth of metaphor, we are given best friend, the asana I’d take to a desert insight into how the asana should be island. Then I had surgery to repair performed. Supta means lying down, damage to the cartilage in my knee. but also means supine, relaxed, at While I was aware that there would be ease, submissive. Vira means hero, a recovery period for the knee, I wasn’t warrior, or champion. Supta Virasana prepared for the loss of flexibility in should be practiced with the grace of the joint. The knee just didn’t want to a resting hero – acquiescent, fearless, bend anymore. The therapy prescribed and sanguine. by the physiotherapist focused solely on I.3 tadah drastuh svarupe avasthanam strengthening the leg. It was as if there Then, the seer dwells in his own true was a resignation that the knee would splendour. not bend again. Before attempting Supta Virasana, II.2 samadhi bhavanarthah klesha you need to be familiar with Virasana tanukaranarthasca (Hero Pose). The actions of Virasana The practice of yoga reduces afflictions are maintained in the reclining version and leads to samadhi. of the posture. australian yoga life • december 2012 - february 2013 59 Supta Virasana - Reclining Hero Pose Virasana (Hero Pose) Method of practice • The torso needs to be centred Refer images 1a and 1b directly above the hips. Stretch Kneel on the floor with your knees actively up from the outer hip and thighs together. Spread the feet sockets to the armpits. 1a apart, with the soles facing the ceiling. • Keep the head straight and the Keep the feet in line with the shins. gaze even. (For pranayama, the • Exhaling, lower your buttocks head releases down to the chest to the floor and sit between the and the eyes are closed.) inner heels. The heels need to • Initially maintain this position for a be snug to the hips. The inner minute, breathing evenly through calves need to be snug to the the nostrils. As experience builds, outer thighs. timing can increase (5-15 minutes). • Revolve the thighs and knees away from the centre line, so that Practice points 1b the front thighs face the ceiling • Move the lumbar spine and back and the shins face the floor. Keep of the pelvis in without projecting the thighs and shins compact. bones must be grounded, not the floating ribs forward. • Observe that the centre of each hovering. • Press the sitting bones down kneecap is pressing into the floor. • Belts can be employed around while lifting the front of the hips. the thighs and calves to maintain • The front of the foot needs to The entire trunk and abdomen the snugness of the legs. spread and the metatarsals need need to stretch up. to press evenly down. There • For pain and stiffness in the should be a strong extension • Learn to differentiate the ankles, folded blankets under back from the inner heel to the diaphragm and lift it. the shins will provide relief in big toe. The feet are active. the posture. Working with props • Roll the outer shoulders back, • Placing a firm roll behind the knee keeping the collarbones broad. • If you are unable to comfortably joint can alleviate discomfort The shoulder blades should be sit on the floor, you must elevate in the knees. This is especially pressed firmly to the back ribs. the pelvis with support. The sitting useful for cartilage damage. Supta Virasana (Reclining Hero Pose) Method of practice back ribs, and finally the spine. into the shoulder socket. Refer images 2a, 2b, 2c and 2d • Lie flat until the spine is fully • Don’t allow the buttocks or • Sit in Virasana to your capacity, extended, spreading the knees to lift at any point. following the methods and shoulders away from the neck. • Press the thighs, knees, and techniques listed above. • Keep the arms to the side of the shins firmly down. • Holding the feet, exhale and torso with the palms open to the • Initially stay in position for one to arch back resting on the elbows. ceiling and the fingers spread. two minutes, breathing deeply Extend the spine back as you • Exhale and stretch the arms (to capacity). press your buttocks forward. over the head without raising the • Exhale and arch the head shoulder blades from the floor. • To come up, place the hands by backwards, resting the crown on Keep the shoulder blades firmly the hips and lift up evenly from the floor. Maintain this position to the back ribs. the posture. Take care not to sway from side to side. for a couple of even breaths. • The arms need to be fully extended • Exhale and lower first the back with the palms open to the ceiling. • Exhale and stretch into Forward of the head to the floor, then the Keep the upper arm contained Virasana. 60 australian yoga life • december 2012 - february 2013 Supta Virasana - Reclining Hero Pose Practice points • Don’t push your buttocks to the spine as it causes the 2a lumbar spine to arch. Lengthen the waist and lumbar to the knees. This way the lumbar spine can extend and the spine can rest on the floor. • Extend the back ribs towards the head. • Keep the buttocks grounded, while lifting the tailbone without tilting the pelvis up. • Stretch the front of the body up from the inner plane of the pubis. 2b Working with props Refer images 3a and 3b • A rolled bandage can be placed lengthways under the tailbone to encourage the lifting action. • Loss of flexion in the knee may mean people are sitting on considerable height in Virasana. It is important that you build up height under the head and the chest 2c incremental to the pelvic support. • The use of bolster support for the back helps people with lack of flexibility. You will need a bolster support under the chest if you are sitting on height, or if your knees lift when you extend into the pose. • People often experience pain in the lower back when using a bolster. Often, pushing the bolster slightly away from the back of the pelvis alleviates this. 2d • The application of a folded blanket under the head ensures it doesn’t tilt. It supports the cervical vertebrae and allows them to extend. • Weight can be applied to the top of the thighs to encourage the area to release downwards. Tips • Work gradually and systematically with props. The props are there to help you access the benefits of the 3a posture and lead you to the final form of the pose. • Don’t force the pose! • Expect discomfort, but avoid pain. • Avoid overstretching the knees. The knees need the stability given by their ligaments. By forcing the knee beyond its capacity, you can damage ligaments. • Strengthen muscles around the knee. Don’t practice 3b the asana in isolation. Use it as part of a well rounded asana practice that includes standing poses. australian yoga life • december 2012 - february 2013 61 Supta Virasana - Reclining Hero Pose Benefits of Virasana are formed. This posture is especially and Supta Virasana beneficial for refreshing weary and Cautions heavy legs. In his excellent book Yoga: The • If you have injuries to the Supta Virasana is one of the very Path to Holistic Health, BKS Iyengar knees or ankles, seek out few postures that can be practiced advises that Supta Virasana helps the guidance of a certified directly after eating, or when to develop strength and endurance, Iyengar yoga teacher before suffering from nausea and food stretches the chest and increases attempting the pose.