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| Asana Analysis - Reclined Hero/Supta Virasana: How Physical Therapists Can Incorporate this Yoga Pose Into Practice |
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by Lisa B. Minn, PT - July 7, 2010
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 Reclined Hero/Supta Virasana:
This is a variation of last week’s pose, Virasana, but I felt that it deserves a post of it’s own because it has it’s own benefits and challenges. In addition to stretching the legs and feet, it also opens up the front of the entire torso, reversing the forward hunching posture we all succumb to throughout the day. This opened-up posture is good for digestion and for the lungs. The challenges of Supta Virasana are the same as for Virasana but in addition, the back can be stressed and the knees can be even further stressed due to lengthening of the the thigh muscles that cross both the hip and knee.
Muscles Stretched: Quads (including rectus femoris), tensor facia lata/iliotibial band, iliacus, psoas, abdominals anterior tibialis, flexor digitorum longus, flexor hallicus longus
Points of Body Awareness:
*First settle into seated hero pose. Be sure that you are pain-free and grounded before moving on.
*Lean back, slowly walking the hands behind you. Progressively come down to the elbows, then all the way down so the back is on the ground (or a bolster).
*Have the knees popped up away from the ground? Have the knees flared out so that they are now wider than hip distance? If so, come back up and use a bolster or add more height to the bolster.
*Is the back arched up? Are the lower ribs thrusting upward toward the ceiling? Are the bony points on the front of the pelvis (ASIS) tilting down toward the thighs? If any of these are the case, then use a bolster.
*Once you are properly grounded, with the knees in alignment and the back supported, see if you can ‘lengthen’ the thigh bones while at the same time ‘grounding’ the lower back and pelvis.
*The last step is to reach the arms overhead. Notice if this changes the shape of the lower back or the alignment of the ribcage.
*Do at least 10 slow, diaphragmatic breaths here.
To Modify: Props, props, props! Most beginners will require a bolster in order to do this pose properly. Even if you are able to lie all the way down, try a restorative version of Supta Virasana. Build an incline by placing a bolster on top of a couple of blocks. The head will be higher than the navel. Use a rolled up blanket or towel under the neck. You can also use folded blankets or pillows under the arms. Use a folded blanket under the feet and knees to pad the bony prominences. This restorative version will allow you to stay in the posture for several minutes and to really receive the full benefits of the posture.
PT Notes:
This is another pose that I have not used with patients but enjoy doing myself. Obviously this posture requires much precaution for any patient with problems of the knees or lumbar spine. The restorative version of this pose can provide great benefits with much less stress on the joints. Restorative postures are known to induce the relaxation response which decreases heart rate and blood pressure, reduces muscular tension, and reduces activity of the autonomic nervous system.
Backbending postures such as Reclined Hero are normally invigorating and some say, stimulating to the kidneys and adrenal glands. But supported, restorative backbends create a deeply relaxing and meditative state of mind, much different from the excitement and ‘high’ of unsupported backbends. Supported forward bending postures are deeply relaxing as well however they can also feel as if you are disconnecting from the world and from the body. With supported backbends it feels as if there is more awareness of the body but in a very calm state. Restorative Reclined Hero is a great option for working on breath awareness and relaxation training.
For more details see Yoga.com.
Image from Yogacardz.com
Lisa Minn is a licensed physical therapist and yoga enthusiast. She has been incorporating aspects of Yoga and Pilates into her physical therapy practice since 2001 and became a certified yoga instructor in 2004. Her experience ranges from working with athletes at West Point and Georgetown to instructing elderly and wheelchair-bound clients in the fundamentals of Hatha Yoga. Lisa has conducted several lectures and workshops across the US, as well as in Honduras and Peru, where she volunteered her services. She currently resides and practices in Northern California. This and other articles by Lisa can be found at The Pragmatic Yogi.
The viewpoint expressed in this article is the opinion of the author and is not necessarily the viewpoint of the owners or employees at Healthcare Staffing Innovations, LLC.
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