Supta Virasana

• Supta Virasana Content-:

In today’s generation, most of us, even the healthiest people, spend most of our lives in a seated position at a desk. We focus our attention directly on our work and in the same work we busy ourselves and do not pay attention to our body and thus get away from the inner world of our feelings. When we sit at the desk to work, first of all, our neck sits slightly forward from the spine. Shoulders are also chronically tight and a bit rounded, which causes overwork and strain on our backs. Sitting at a desk causes our hips and legs to become tight. And due to this our spinal cord becomes weak and many diseases related to bones start arising.

Many people do not know or ignore the Supta Virasana pose, but do you know that with this pose you can make your spine like new again? This asana is considered an intermediate level in the fully reclined position. By doing this asana, our spine becomes long and straight and space is created in our torso. When we lie back in Supta Virasana, we completely open and stretch our front body.

Before starting to practice this asana, we must achieve steady comfort in Virasana, which Iyengar explains takes a long time and requires daily practice for a few minutes over several months. Once you are comfortable in Virasana, you can begin to bend into the pose, fully opening your front body. In this pose, the tops of the feet, knees, shoulders, buttocks, back of the head, and hands are all in comfortable contact with the floor.

Supta Virasana is also considered a hip opener as it opens our hips very well when we lie on our backs on the floor. This posture should be done by those people who keep working at the desk, due to which their hips become very tight while sitting on the chair. It is difficult to do this asana, but it proves helpful for us with its daily practice. When we do this asana, our legs are in powerful internal rotation with the ankles in extreme plantar flexion. In this, the knees are at their most extreme point of flexion, an experience that can be supported by activating the lower back in the tops of the legs.

If you are having difficulty in doing this asana, then you can start practicing this asana by sitting on blocks and blankets, supporting the base of the bones and spine, and bending with the help of a strong bolster.

Note-: Supta Virasana is a variation of Virasana, in this asana, the yogi sits in Virasana pose, then lies back on the floor and extends the arms behind the head. The word Supta Virasana is derived from Sanskrit, Supta meaning lying down, and Veera meaning hero.

In Supta Virasana, the yogi clasps his feet and lies down until his head and backrest are on the floor. If a person is unable to do this posture, then he can deepen his posture by holding the elbows of his opposite hands.

• Let’s learn how to do Supta Virasana-:

1. Spread the mat on the floor and sit in a Virasana posture.
2. Exhale, and lie down on the mat with legs extended, and elbows resting on the mat one by one.
3. By spreading the arms, remove the pressure on the elbows one after the other.
4. Your back should be straight and your hands should rest comfortably on your thighs. The soles of your feet should be facing upwards and they should be on either side of your upper thighs.
5. Slowly rest the back of the head and then the back on the floor. Now take your arms above your head and spread them straight. Take a deep breath, and hold it as long as you can in this pose.
6. You can use blocks or blankets to support your spine as you lie back.
7. Now keep your arms beside your torso, press your elbows to the floor, and exhale as you sit up again.
8. If you want to spread your hands above the head, then you can, but you have to take care that when they are pulled up, do not let your shoulder blades rise above the floor.
9. Beginners may keep their knees apart.

• Benefits of Supta Virasana-:

1. This asana stretches the abdominal organ and the pelvic region. You can also improve your bowel movement with this pose.
2. People whose legs ache will get relief from holding this pose for 5-10 minutes.
3. You can practice this asana before sleeping at night and also after having food.
4. It increases flexibility, and you can notice a decrease in stiffness and pain in the back, alleviating the
5. It helps in reducing arthritis and sciatica pain.
6. Prevent cholesterol formation.
7. Increases the elasticity of lung tissue.
8. This asana helps in relieving lower backache.

• Precautions to be taken while practicing the Supta Virasana-:

1. Pregnant women should avoid this asana.
2. You should avoid this pose after having the meal.
3. Those people who have sciatica problems or any other injury like a knee injury, or ankle injury must consult with their doctors before attempting this posture.

• Do you know the difference between Virasana and Supta Vajrasana?

In Virasana you kneel sitting ‘between’ your feet while in Vajrasana you kneel sitting ‘on’ your feet.

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