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Reclining Hero Pose with One Leg Extended Tiryakpada supta virasana

2 min
24 score
6 kcal
Reclining Poses
Static
Reclining Hero Pose with One Leg Extended
hourglass-icon 2 min
asana miniature
01:37
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

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Favorable effect

  • Stretches the front of the thighs
  • Stretches the muscles around the ankle

Contraindications

Knee injuries
Ankle injuries

Technique of execution

Lie on your back with your left leg extended. Bend your right knee, hold its ankle and place the foot beside your pelvis, allowing the knee to lower comfortably. Spread your arms with palms up and breathe freely. Straighten the right leg and repeat on the other side.

Upload date:2026-10-09T17:29:04+00:00

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

1
Support your hips on a cushion or block if you feel pressure in your knees or thighs.

Where can I meet

Lesson search
Challenges

Reclining Hero Pose with One Leg Extended occurs 30 times in ready-made lessons

Theme Title Time
Joints
Joint Mobility 45 min
45 min
Pregnancy
Preparing for Pregnancy 45 min
45 min
Pregnancy
Preparing for Pregnancy 60 min
60 min
Pregnancy
Preparing for Pregnancy 90 min
90 min
Menstruation
Yoga During Your Period 90 min
90 min
Relaxation
Evening Routine 10 min
10 min
Relaxation
Evening Routine 15 min
15 min
Relaxation
Evening Routine 20 min
20 min
Relaxation
Evening Routine 25 min
25 min
Relaxation
Evening Routine 30 min
30 min
Relaxation
Evening Routine 45 min
45 min
Sleep
Evening Routine 60 min
60 min
Sleep
Evening Routine 90 min
90 min
Flexibility
Flexible Body 60 min
60 min
Flexibility
Flexible Body 90 min
90 min
Running
Yoga Before Running 60 min
60 min
Running
Yoga Before Running 90 min
90 min
Running
Yoga After Running 60 min
60 min
Running
Yoga After Running 90 min
90 min
Relaxation
Relaxation 90 min
90 min
Travel
Yoga After a Flight 45 min
45 min
Travel
Yoga After a Flight 90 min
90 min
Lungs
Yoga When Quitting Smoking 90 min
90 min
Legs
Yoga for the Knees 20 min
20 min
Legs
Yoga for the Knees 25 min
25 min
Legs
Yoga for the Knees 60 min
60 min
Legs
Yoga for the Knees 90 min
90 min
Sports
Yoga for Cyclists 45 min
45 min
Sports
Yoga for Cyclists 90 min
90 min
Sports
Yoga for Football Players 30 min
30 min

Reclining Hero Pose with One Leg Extended occurs 25 times in ready-made courses

Theme Title Duration Day
Stress relief
Overcoming Depression 2 w.
Day: 1, 3
2 w. 1, 3
Whole body
Healthy Joints 2 w.
Day: 9
2 w. 9
Stress relief
Relaxation 1 w.
Day: 1, 2, 6, 7
1 w. 1, 2, 6, 7
Sleep
Healthy Sleep 1 w.
Day: 2, 6
1 w. 2, 6
Whole body
Healthy Joints 1 w.
Day: 5
1 w. 5
Weight loss
Lean Legs 2 w.
Day: 11
2 w. 11
Stress relief
Relaxation 2 w.
Day: 2
2 w. 2
Stress relief
Overcoming Depression 3 w.
Day: 8, 10
3 w. 8, 10
Whole body
Healthy Joints 3 w.
Day: 5, 16
3 w. 5, 16
Sleep
Healthy Sleep 3 w.
Day: 2, 6
3 w. 2, 6
Weight loss
Lean Legs 3 w.
Day: 18
3 w. 18
Stress relief
Relaxation 3 w.
Day: 1, 2, 6, 7, 9
3 w. 1, 2, 6, 7, 9
Whole body
Static Practice 3 w.
Day: 2, 16
3 w. 2, 16
Men's health
Prolong Sexual Pleasure 12 w.
Day: 12, 68, 72
12 w. 12, 68, 72
Whole body
Middle Splits 5 w.
Day: 25
5 w. 25
Health
Reduce Puffiness 2 w.
Day: 9
2 w. 9
Health
Reduce Puffiness 3 w.
Day: 3
3 w. 3
Whole body
Open Your Hips 3 w.
Day: 10
3 w. 10
Whole body
Advanced Yoga 2 w.
Day: 3
2 w. 3
Whole body
Advanced Yoga 4 w.
Day: 12
4 w. 12
Whole body
Advanced Yoga 5 w.
Day: 24
5 w. 24
Men's health
Prolong Sexual Pleasure 1 w.
Day: 5
1 w. 5
Stress relief
Yoga in the Big City 4 w.
Day: 23
4 w. 23
Back
Atlas Stands Tall 3 w.
Day: 18
3 w. 18
Back
Atlas Stands Tall 4 w.
Day: 18
4 w. 18

Details of the exercise

Category
Reclining Poses
Mechanics
Static
Complexity
For Beginners
Duration
2 minutes
Energy consumption
6 kcal
Popularity
321 out of 442

Where can I meet

Lesson search
Challenges

Reclining Hero Pose with One Leg Extended occurs 30 times in ready-made lessons

Lesson Duration
Joint Mobility 45 min
Preparing for Pregnancy 45 min
Preparing for Pregnancy 60 min
Preparing for Pregnancy 90 min
Yoga During Your Period 90 min
Evening Routine 10 min
Evening Routine 15 min
Evening Routine 20 min
Evening Routine 25 min
Evening Routine 30 min
Evening Routine 45 min
Evening Routine 60 min
Evening Routine 90 min
Flexible Body 60 min
Flexible Body 90 min
Yoga Before Running 60 min
Yoga Before Running 90 min
Yoga After Running 60 min
Yoga After Running 90 min
Relaxation 90 min
Yoga After a Flight 45 min
Yoga After a Flight 90 min
Yoga When Quitting Smoking 90 min
Yoga for the Knees 20 min
Yoga for the Knees 25 min
Yoga for the Knees 60 min
Yoga for the Knees 90 min
Yoga for Cyclists 45 min
Yoga for Cyclists 90 min
Yoga for Football Players 30 min

Reclining Hero Pose with One Leg Extended occurs 25 times in ready-made courses

Theme Title Duration Day
Stress relief
Overcoming Depression 2 w.
Day: 1, 3
2 w. 1, 3
Whole body
Healthy Joints 2 w.
Day: 9
2 w. 9
Stress relief
Relaxation 1 w.
Day: 1, 2, 6, 7
1 w. 1, 2, 6, 7
Sleep
Healthy Sleep 1 w.
Day: 2, 6
1 w. 2, 6
Whole body
Healthy Joints 1 w.
Day: 5
1 w. 5
Weight loss
Lean Legs 2 w.
Day: 11
2 w. 11
Stress relief
Relaxation 2 w.
Day: 2
2 w. 2
Stress relief
Overcoming Depression 3 w.
Day: 8, 10
3 w. 8, 10
Whole body
Healthy Joints 3 w.
Day: 5, 16
3 w. 5, 16
Sleep
Healthy Sleep 3 w.
Day: 2, 6
3 w. 2, 6
Weight loss
Lean Legs 3 w.
Day: 18
3 w. 18
Stress relief
Relaxation 3 w.
Day: 1, 2, 6, 7, 9
3 w. 1, 2, 6, 7, 9
Whole body
Static Practice 3 w.
Day: 2, 16
3 w. 2, 16
Men's health
Prolong Sexual Pleasure 12 w.
Day: 12, 68, 72
12 w. 12, 68, 72
Whole body
Middle Splits 5 w.
Day: 25
5 w. 25
Health
Reduce Puffiness 2 w.
Day: 9
2 w. 9
Health
Reduce Puffiness 3 w.
Day: 3
3 w. 3
Whole body
Open Your Hips 3 w.
Day: 10
3 w. 10
Whole body
Advanced Yoga 2 w.
Day: 3
2 w. 3
Whole body
Advanced Yoga 4 w.
Day: 12
4 w. 12
Whole body
Advanced Yoga 5 w.
Day: 24
5 w. 24
Men's health
Prolong Sexual Pleasure 1 w.
Day: 5
1 w. 5
Stress relief
Yoga in the Big City 4 w.
Day: 23
4 w. 23
Back
Atlas Stands Tall 3 w.
Day: 18
3 w. 18
Back
Atlas Stands Tall 4 w.
Day: 18
4 w. 18

Reward

Flexibility
7
Stamina
3
Focus
4
Strength
2
Mobility
6
Balance
2
Урок 468 ( Reclining Hero Pose with One Leg Extended )

1 / 1 асан
asana
01:37
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

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Reclining Hero Pose with One Leg Extended: Video & Guide | Unagrande

Information about asana
Technique of execution

Reclining Hero Pose with One Leg Extended: bend one leg beside your pelvis while the other remains straight.

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