Supta Virasana — Reclined Hero Pose

IntermediatePsoas & Hip Flexors Pelvic NeutralizationDeep

300s

A reclined kneeling pose that deeply lengthens the front of the thighs and hips, supported for comfort.

Focus: Deep lengthening of the front-of-thigh and hip-flexor regionEquipment: Bolster or folded blanket (recommended)

How to perform

Kneel with the knees together and the shins beside the thighs, tops of the feet on the mat. Place a bolster or folded blanket behind you. Slowly recline back onto the support, keeping the knees together and the lower back long. Rest the arms by your sides. To release, press up to the hands. If the knees protest, sit on a block and stay upright instead.

Breathing

Slow, soft belly breaths. Let the front body soften and lengthen with each exhale.

Benefits

Opens the front body and supports a sense of release through the hips and thighs.

Anatomical focus

Psoas MajorRectus FemorisQuadriceps

Keep the knees close together; support the spine fully before reclining.

Precautions

This is a deep stretch for the knees — use ample support and stay upright on a block if needed. Stop immediately if the knees hurt.

Practice within a comfortable range and stop if you experience pain, numbness, dizziness, or any concerning symptom. These are yoga and wellness movements intended to work the hip-flexor and anterior-hip region — not medical claims, and not a substitute for professional medical advice or treatment.