Suptavirasana test or reclining hero pose to strengthen legs

Suptavirasana or reclining position reclining hero is virasana variation of sitting posture that helps stretch and strengthen the legs. In this pose, you sit in virasana and fold back until your back is on the floor. Doing this pose stretches your back, legs, knees, hips and chest. It also extends to the abdominal muscles that help in proper functioning of the digestive system. If you are prone to constipation, you can perform this asana after meals or before retiring to bed. This position is also helpful in relieving menstrual cramps.

Steps

• Sit on the floor with your legs bent at the knees and hips tucked under.
• Keeping your heels, lean back and place your elbows on the floor with his neck stretched backwards. Slowly straighten your elbows and lie on the ground.
• Hold this position for thirty seconds to a minute to breathe deeply and evenly.
• Keeping your heels and slowly move up placing his elbows on the floor. Press your hands on the floor and slowly return to the sitting position.

If you are a beginner, stay in this position for thirty seconds to a minute. Once you’re comfortable, you can extend your life slowly and hold the position for five minutes.

Advice

• Start slowly with this asana and advance to the next level. Do not rush into the pose unless you can sit comfortably in virasana.
• At the end of your yoga session, spend a few minutes lying in corpse pose to cool the body.

Precautions

• This asana should not be practiced without the guidance of an experienced yoga teacher
• Avoid this asana if you have any knee, back or problems with the ankle.