Reclining Hero Pose Supta virasana

1 min
26 score
4 kcal
Reclining Hero Pose
hourglass-icon 1 min
asana miniature
01:00
Music
  • Instructor's voice
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00

don't give up!

You've completed your lesson in 5 минут. To have your lesson counted and added to your statistics, you should practice for at least a minute

Favorable effect

  • Increases mobility of the shoulder joints
  • Strengthens the back muscles
  • Develops flexibility in the front surface of the legs
  • Develops chest cavity
  • Improves mobility of the leg joints
  • Relaxes the abdominal muscles

Contraindications

Knee injuries
Lower back injuries

Technique of execution

Come up into a kneeling position. Spread your feet apart slightly. Slowly bring your pelvis down to the floor, between your heels. Use your hands to bring your back and head down to the floor. Move slowly. Straighten your arms out past your head. Brace your heels against your buttocks. Relax. Breathe evenly. Then, use your hands to lift your torso up. Get onto your knees. Slowly sit back on your heels. Keep your back straight. Rest your hands on your thighs.

Upload date:2024-04-18T20:17:09+03:00

What to do if it does not work out, as in the video

1
If you are unable to lower your buttocks to the floor without strain, try sitting on a block or a folded blanket.
2
If you are unable to lie on your back without feeling discomfort, try putting a bolster or a folded blanket between your shoulder blades, providing support for your back.
3
In case of any pain, stop immediately.

Where can I meet

Lesson search
Challenges

Reclining Hero Pose occurs 52 times in 52 lessons

Theme Title Time
Immunity
Immune Boost 45 min
45 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Pregnancy 90 min
Cystitis 90 min
Depression 60 min
Depression 90 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Liver
Healthy Liver 30 min
30 min
Liver
Healthy Liver 45 min
45 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Head
Healthy Neck 45 min
45 min
Head
Healthy Neck 60 min
60 min
Head
Healthy Neck 90 min
90 min
Kidneys 15 min
Kidneys 20 min
Kidneys 25 min
Kidneys 30 min
Kidneys 45 min
Kidneys 60 min
Kidneys 90 min
Breasts
Firm Breasts 90 min
90 min
Sleep
Healthy Sleep 60 min
60 min
Sleep
Healthy Sleep 90 min
90 min
Lungs 30 min
Lungs 45 min
Lungs 60 min
Lungs 90 min
Blood Pressure 90 min
Blood Pressure 20 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Back 45 min
Back 60 min
Back 90 min
Relax
Relaxation 90 min
90 min
Traveling
Post Roadtrip 90 min
90 min
Flexibility
Stretching 60 min
60 min
Flexibility
Stretching 90 min
90 min
Traveling
Postflight 45 min
45 min
Traveling
Postflight 60 min
60 min
Traveling
Postflight 90 min
90 min
Habits
Quit Smoking 90 min
90 min
Energy 45 min
Energy 90 min
Productivity 45 min
Productivity 90 min

Reclining Hero Pose occurs 80 times in 83 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 1, 2, 3
4 w. 1, 2, 3
Flexibility
Flexible Body in 28 Days 4 w.
Day: 7, 19, 20, 21, 22, 25
4 w. 7, 19, 20, 21, 22, 25
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 14, 16, 28
4 w. 14, 16, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 4, 5, 27
4 w. 4, 5, 27
Stress
Anti-Stress in 28 Days 4 w.
Day: 9, 11, 14, 15, 23, 25, 26, 28
4 w. 9, 11, 14, 15, 23, 25, 26, 28
Split
Front split in 35 Days 5 w.
Day: 4, 8, 10, 11, 14, 21, 28, 29
5 w. 4, 8, 10, 11, 14, 21, 28, 29
Depression
Overcoming Depression in 28 Days 4 w.
Day: 1, 2, 10, 11, 16, 17, 22, 23, 25, 27, 28
4 w. 1, 2, 10, 11, 16, 17, 22, 23, 25, 27, 28
Joints
Healthy Joints in 28 Days 4 w.
Day: 13, 14, 15, 17, 22, 23, 25, 26, 27, 28
4 w. 13, 14, 15, 17, 22, 23, 25, 26, 27, 28
Energy
Energy Wake Up in 28 Days 4 w.
Day: 11, 13, 19, 23
4 w. 11, 13, 19, 23
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 10, 11, 17, 21, 22, 27, 28
4 w. 10, 11, 17, 21, 22, 27, 28
Balance 4 w. 17
Back 4 w. 15
Abs
6-Pack in 28 Days 4 w.
Day: 13, 16, 27
4 w. 13, 16, 27
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 11, 19
4 w. 11, 19
Legs 4 w. 13
Glutes 4 w. 17
Arms 2 w. 5
Depression 2 w. 4, 5, 6
Sleep 2 w. 9
Abs
6-Pack in 14 Days 2 w.
Day: 7, 14
2 w. 7, 14
Stress 2 w. 6
Waist 2 w. 9
Energy 2 w. 10
Back 2 w. 13
Joints
Healthy Joints in 14 Days 2 w.
Day: 10, 12
2 w. 10, 12
Flexibility
Flexible Body in 14 Days 2 w.
Day: 2, 3, 5, 6, 7, 11, 12
2 w. 2, 3, 5, 6, 7, 11, 12
Relax
Relaxation in 7 Days 1 w.
Day: 7
1 w. 7
Self-Esteem 1 w. 1
Sleep 1 w. 5
Split
Front split in 7 Days 1 w.
Day: 7
1 w. 7
Legs 1 w. 6
Glutes
Tight Butt in 7 Days 1 w.
Day: 7
1 w. 7
Abs
6-Pack in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Back 1 w. 4
Joints
Healthy Joints in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Balance 2 w. 7
Flexibility 2 w. 10, 11
Legs 2 w. 11
Relax
Relaxation in 14 Days 2 w.
Day: 2
2 w. 2
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 1, 10, 11
2 w. 1, 10, 11
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 8, 17, 18
3 w. 8, 17, 18
Flexibility
Flexible Body in 21 Days 3 w.
Day: 9, 10, 12, 13, 14, 18, 19
3 w. 9, 10, 12, 13, 14, 18, 19
Stress
Anti-Stress in 21 Days 3 w.
Day: 13
3 w. 13
Split 3 w. 7
Depression
Overcoming Depression in 21 Days 3 w.
Day: 11, 12, 13
3 w. 11, 12, 13
Joints
Healthy Joints in 21 Days 3 w.
Day: 6, 7, 17, 19
3 w. 6, 7, 17, 19
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 5, 16
3 w. 5, 16
Balance 3 w. 14
Back
Royal Posture in 21 Days 3 w.
Day: 4, 20
3 w. 4, 20
Abs
6-Pack in 21 Days 3 w.
Day: 6, 7, 14, 21
3 w. 6, 7, 14, 21
Flexibility 3 w. 17, 18, 19
Energy 3 w. 17
Waist
Slim Waist in 21 Days 3 w.
Day: 16
3 w. 16
Glutes
Tight Butt in 21 Days 3 w.
Day: 7
3 w. 7
Legs
Slender Legs in 21 Days 3 w.
Day: 6, 18
3 w. 6, 18
Self-Esteem 3 w. 1
Arms
Strong Arms in 21 Days 3 w.
Day: 12
3 w. 12
Relax
Relaxation in 21 Days 3 w.
Day: 7, 9
3 w. 7, 9
Habits 3 w. 12
Habits
Quit Smoking in 28 Days 4 w.
Day: 12, 17, 18, 25, 26
4 w. 12, 17, 18, 25, 26
Energy
Static complex in 14 days 2 w.
Day: 4, 13
2 w. 4, 13
Energy
Static complex in 21 days 3 w.
Day: 14, 21
3 w. 14, 21
Energy
Static complex in 28 days 4 w.
Day: 5, 8, 13, 17, 19
4 w. 5, 8, 13, 17, 19
Stress 2 w. 7, 13
Stress 4 w. 23
Sex 12 w. 24, 34, 68, 72
Split
Front split in 28 Days 4 w.
Day: 13, 24
4 w. 13, 24
Split
Side split in 28 days 4 w.
Day: 4, 18
4 w. 4, 18
Split
Side split in 35 days 5 w.
Day: 9
5 w. 9
Weight Loss 3 w. 9
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 8, 12
4 w. 8, 12
Harmony 3 w. 5
Cardio 3 w. 15
Cardio 4 w. 22
Productivity 2 w. 3, 10
Productivity 3 w. 8, 20
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 11, 12, 16
4 w. 11, 12, 16
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 25, 32
5 w. 25, 32
Neck 3 w. 12
Neck
Healthy Neck in 28 Days 4 w.
Day: 9, 10
4 w. 9, 10

Details of the exercise

Category
Supine Poses
Duration
1 minute
Energy consumption
4 kcal

Reward

Flexibility
9
Stamina
3
Focus
4
Strength
2
Mobility
7
Balance
1

Popularity 90 out of 442

Often used
in ready-made lessons
52 lessons
Often used
in ready-made courses
83 challenges

Where can I meet

Lesson search
Challenges

Reclining Hero Pose occurs 52 times in 52 lessons

Theme Title Time
Immunity
Immune Boost 45 min
45 min
Immunity
Immune Boost 60 min
60 min
Immunity
Immune Boost 90 min
90 min
Pregnancy 90 min
Cystitis 90 min
Depression 60 min
Depression 90 min
Sports
Pre-Run 60 min
60 min
Sports
Pre-Run 90 min
90 min
Liver
Healthy Liver 30 min
30 min
Liver
Healthy Liver 45 min
45 min
Liver
Healthy Liver 60 min
60 min
Liver
Healthy Liver 90 min
90 min
Head
Healthy Neck 45 min
45 min
Head
Healthy Neck 60 min
60 min
Head
Healthy Neck 90 min
90 min
Kidneys 15 min
Kidneys 20 min
Kidneys 25 min
Kidneys 30 min
Kidneys 45 min
Kidneys 60 min
Kidneys 90 min
Breasts
Firm Breasts 90 min
90 min
Sleep
Healthy Sleep 60 min
60 min
Sleep
Healthy Sleep 90 min
90 min
Lungs 30 min
Lungs 45 min
Lungs 60 min
Lungs 90 min
Blood Pressure 90 min
Blood Pressure 20 min
Blood Pressure 25 min
Blood Pressure 30 min
Blood Pressure 45 min
Blood Pressure 60 min
Blood Pressure 90 min
Back 45 min
Back 60 min
Back 90 min
Relax
Relaxation 90 min
90 min
Traveling
Post Roadtrip 90 min
90 min
Flexibility
Stretching 60 min
60 min
Flexibility
Stretching 90 min
90 min
Traveling
Postflight 45 min
45 min
Traveling
Postflight 60 min
60 min
Traveling
Postflight 90 min
90 min
Habits
Quit Smoking 90 min
90 min
Energy 45 min
Energy 90 min
Productivity 45 min
Productivity 90 min

Reclining Hero Pose occurs 80 times in 83 challenges

Theme Title Duration Day
Immunity
Boost Your Immune in 28 Days 4 w.
Day: 1, 2, 3
4 w. 1, 2, 3
Flexibility
Flexible Body in 28 Days 4 w.
Day: 7, 19, 20, 21, 22, 25
4 w. 7, 19, 20, 21, 22, 25
Weight Loss
Weight Loss in 28 Days 4 w.
Day: 14, 16, 28
4 w. 14, 16, 28
Back
Healthy Spine in 28 Days 4 w.
Day: 4, 5, 27
4 w. 4, 5, 27
Stress
Anti-Stress in 28 Days 4 w.
Day: 9, 11, 14, 15, 23, 25, 26, 28
4 w. 9, 11, 14, 15, 23, 25, 26, 28
Split
Front split in 35 Days 5 w.
Day: 4, 8, 10, 11, 14, 21, 28, 29
5 w. 4, 8, 10, 11, 14, 21, 28, 29
Depression
Overcoming Depression in 28 Days 4 w.
Day: 1, 2, 10, 11, 16, 17, 22, 23, 25, 27, 28
4 w. 1, 2, 10, 11, 16, 17, 22, 23, 25, 27, 28
Joints
Healthy Joints in 28 Days 4 w.
Day: 13, 14, 15, 17, 22, 23, 25, 26, 27, 28
4 w. 13, 14, 15, 17, 22, 23, 25, 26, 27, 28
Energy
Energy Wake Up in 28 Days 4 w.
Day: 11, 13, 19, 23
4 w. 11, 13, 19, 23
Sleep
Healthy Sleep in 28 Days 4 w.
Day: 10, 11, 17, 21, 22, 27, 28
4 w. 10, 11, 17, 21, 22, 27, 28
Balance 4 w. 17
Back 4 w. 15
Abs
6-Pack in 28 Days 4 w.
Day: 13, 16, 27
4 w. 13, 16, 27
Self-Esteem
Self-Esteem Boost in 28 Days 4 w.
Day: 11, 19
4 w. 11, 19
Legs 4 w. 13
Glutes 4 w. 17
Arms 2 w. 5
Depression 2 w. 4, 5, 6
Sleep 2 w. 9
Abs
6-Pack in 14 Days 2 w.
Day: 7, 14
2 w. 7, 14
Stress 2 w. 6
Waist 2 w. 9
Energy 2 w. 10
Back 2 w. 13
Joints
Healthy Joints in 14 Days 2 w.
Day: 10, 12
2 w. 10, 12
Flexibility
Flexible Body in 14 Days 2 w.
Day: 2, 3, 5, 6, 7, 11, 12
2 w. 2, 3, 5, 6, 7, 11, 12
Relax
Relaxation in 7 Days 1 w.
Day: 7
1 w. 7
Self-Esteem 1 w. 1
Sleep 1 w. 5
Split
Front split in 7 Days 1 w.
Day: 7
1 w. 7
Legs 1 w. 6
Glutes
Tight Butt in 7 Days 1 w.
Day: 7
1 w. 7
Abs
6-Pack in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Back 1 w. 4
Joints
Healthy Joints in 7 Days 1 w.
Day: 6, 7
1 w. 6, 7
Balance 2 w. 7
Flexibility 2 w. 10, 11
Legs 2 w. 11
Relax
Relaxation in 14 Days 2 w.
Day: 2
2 w. 2
Immunity
Boost Your Immune in 14 Days 2 w.
Day: 1, 10, 11
2 w. 1, 10, 11
Immunity
Boost Your Immune in 21 Days 3 w.
Day: 8, 17, 18
3 w. 8, 17, 18
Flexibility
Flexible Body in 21 Days 3 w.
Day: 9, 10, 12, 13, 14, 18, 19
3 w. 9, 10, 12, 13, 14, 18, 19
Stress
Anti-Stress in 21 Days 3 w.
Day: 13
3 w. 13
Split 3 w. 7
Depression
Overcoming Depression in 21 Days 3 w.
Day: 11, 12, 13
3 w. 11, 12, 13
Joints
Healthy Joints in 21 Days 3 w.
Day: 6, 7, 17, 19
3 w. 6, 7, 17, 19
Sleep
Healthy Sleep in 21 Days 3 w.
Day: 5, 16
3 w. 5, 16
Balance 3 w. 14
Back
Royal Posture in 21 Days 3 w.
Day: 4, 20
3 w. 4, 20
Abs
6-Pack in 21 Days 3 w.
Day: 6, 7, 14, 21
3 w. 6, 7, 14, 21
Flexibility 3 w. 17, 18, 19
Energy 3 w. 17
Waist
Slim Waist in 21 Days 3 w.
Day: 16
3 w. 16
Glutes
Tight Butt in 21 Days 3 w.
Day: 7
3 w. 7
Legs
Slender Legs in 21 Days 3 w.
Day: 6, 18
3 w. 6, 18
Self-Esteem 3 w. 1
Arms
Strong Arms in 21 Days 3 w.
Day: 12
3 w. 12
Relax
Relaxation in 21 Days 3 w.
Day: 7, 9
3 w. 7, 9
Habits 3 w. 12
Habits
Quit Smoking in 28 Days 4 w.
Day: 12, 17, 18, 25, 26
4 w. 12, 17, 18, 25, 26
Energy
Static complex in 14 days 2 w.
Day: 4, 13
2 w. 4, 13
Energy
Static complex in 21 days 3 w.
Day: 14, 21
3 w. 14, 21
Energy
Static complex in 28 days 4 w.
Day: 5, 8, 13, 17, 19
4 w. 5, 8, 13, 17, 19
Stress 2 w. 7, 13
Stress 4 w. 23
Sex 12 w. 24, 34, 68, 72
Split
Front split in 28 Days 4 w.
Day: 13, 24
4 w. 13, 24
Split
Side split in 28 days 4 w.
Day: 4, 18
4 w. 4, 18
Split
Side split in 35 days 5 w.
Day: 9
5 w. 9
Weight Loss 3 w. 9
Weight Loss
Edema Reduction in 28 Days 4 w.
Day: 8, 12
4 w. 8, 12
Harmony 3 w. 5
Cardio 3 w. 15
Cardio 4 w. 22
Productivity 2 w. 3, 10
Productivity 3 w. 8, 20
Productivity
Yoga for Advanced in 28 days 4 w.
Day: 11, 12, 16
4 w. 11, 12, 16
Productivity
Yoga for Advanced in 35 days 5 w.
Day: 25, 32
5 w. 25, 32
Neck 3 w. 12
Neck
Healthy Neck in 28 Days 4 w.
Day: 9, 10
4 w. 9, 10
Урок 182 ( Reclining Hero Pose )

1 / 1 асан
asana
01:00
Voice instructions in detail
Music
  • Instructor's voice
  • Music
  • SPIRITUAL FLIGHT 01:44
  • INNER PEACE 01:27
  • DAYDREAMING 01:34
  • THE WALK IN THE WOODS 05:00
  • SUMMER RAIN 02:00
  • PEACE OF THE MOUNTAINS 02:00
  • OCEAN BREEZE 02:00
  • WHISPER OF THE WIND 02:00
  • SPRING FOREST 02:00