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Happy September 7, 2023 – Supta Virasana (Reclined Hero’s Pose)
Good morning Yogis! We are continuing our cycle through the Yoga Sutras with the second of the Yamas – Satya or Truthfulness. We are in the middle of a special Asana-focused round through the Sutras. Each day, we will feature a new Asana (including more intermediate poses) that represents each of the Yoga Sutras! Supta Virasana (Sup-tuh Vi-RAH-sa-nuh) or Reclined Hero Pose is my choice to represent Satya, since I feel sharing kind truths requires both courage and openness represented by this pose.
Bonus Daily Asana Challenge
We are in the middle of daily Asana-focused practices for September! Please see our Asana Styles page for links to youtube videos for various Yoga Styles. For Satya Day today, I recommend an alignment-focused Iyengar class.
I usually practice with the Yoga Studio App rather than streaming services, so I can download my favorite classes and use in areas without WiFi or phone signal. Today I am doing one of my favorites – Beginner Flexibility (30 Minute), and switching out Camel Pose for Reclined Hero Pose!
Today’s Positive Practice suggestion
Today’s Daily Yogi Practice is to try Supta Virasana / Reclined Hero’s Pose for Satya Day! This is one of my favorite poses, and I often enjoy switching this pose with more targeted breathwork for Camel Pose. We will talk about how to get into this pose from a kneeling position today!
WARNING – This is an intermediate pose, requiring a lot of flexibility in the legs, lower back, and front of body. You may want to consider trying with one leg in front at a time, or only coming back into Ardha Supta Virasana or Half Reclined Hero Pose, especially if you have knee problems!
If you would prefer an off-the-mat practice for Satya Day – share a kind truth with someone you care about!
Supta Virasana – Reclined Hero Pose
Start in a comfortable kneeling position. Lean slightly forward to bring your knees together and spread your feet, placing your bottom between your feet, your hands on your thighs, and sit tall in Virasana Pose for a few breaths. Keep your knees and seat grounded as you move from Virasana into the reclined pose.
Place your hands on the mat behind your seat with fingers pointing forward. Come down onto your elbows into Ardha Supta Virasana, or Half Reclined Hero Pose. This may be enough!
If you are able, keep walking your hands forward to lay all the way back on the ground. You can leave your hands here, next to your knees, or bring your hands together and rest behind your head for an extra chest and shoulder opening.
To come out of this pose, walk your arms back under your ribs and come back up onto your elbows into Ardha Supta Virasana, and slowly walk your arms and torso back up to Virasana. Make if you are placing one leg forward in a beginner modification to repeat this Asana on both sides!
PS If you are comfortable with variations of this pose, please tag us with your pictures on Instagram!
Check out our Top 5 Yoga Mats and Equipment for Newbies!
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Share your Practice
Please comment to share your experience! Have you tried the full or half version of Supta Virasana before? Always remember, be kind!