Reclining Hero's Pose


Kiana Ng Yoga

Supta Virasana

Reclining Hero’s Pose is the next step after having your seat reach the floor in between your heels in Hero’s Pose. In the reclining version, it takes you into a mild backbend while continuing to open up your quadriceps and hip flexors.

Alignment Principles

  • Come into hero’s pose by bringing both heels to the outside of each hips so that the tops of the feet are pressing into the earth, as well as all ten toes.
  • Make sure knees are in line with the hips.
  • NOTE: If your seat does not reach the earth in between your heels in virasana either stay upright until it does or take a bolster underneath your seat if you’re reclining.
  • To recline, start by taking both hands to the tops of your feet, palms down and fingers pointing towards you.
  • Inhale to lift your heart to the sky.
  • Exhale to ground down through the knees as you bend the elbows until they reach the mat.
  • If the knees aren’t lifted and are easily on the mat, continue to lower down until the shoulder blades and back of the head reach the mat (or bolster).
  • Lengthen tailbone towards the knees and engage the lower abs to counteract the back bend, aiming to lengthen your spine onto the mat (or bolster).
  • Grab hold of opposite elbows overhead or lengthen both arms alongside your body with palms resting on thighs.
  • To exit, press into the palms and elbows to lift back up into hero’s pose, leading with the heart. Then, shift your weight forwards into table top.

Prep. Poses:

  • Anjaneyasana (Low Lunge – with back bend)
  • Balasana (Child’s Pose – Closed Kneed)
  • Bidalasana/Marjaryasana (Cat/Cow)
  • Salamba Sarvangasana (Sphinx)
  • Setu Bandha Sarvangasana (Bridge)
  • Alanasana (Crescent Lunge – with back bend)
  • Purvottanasana/Ardha Purvottanasana (Reverse Plank/Table)
  • Ustrasana (Camel)
  • Virasana (Hero’s Pose)


  • Hero’s Pose (one leg extended, optionally with block under hip of extended leg)
  • Hero’s Pose (optionally with block underneath seat)
  • If seat can’t reach the floor in between heels, take a bolster lengthwise underneath seat to recline

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