Reclined hero pose - Supta Virasana

Supta Virasana or reclined hero pose is a back bend pose which provides flexibility to the spine, particularly to the lumbar spine. It is a calming pose and it helps release nervous tension, stress and negative emotions. This is a very intense back bend so please assess carefully how far you can go into this pose. There are three alternatives provided below. 

1. Start on your knees, resting your buttocks on the soles of your feet.
2. Inhale and open the chest, bringing your palms behind your body and on the mat or to a bolster or blocks.
3. Exhale release the pelvic area and lumbar spine forward.
4. Continue to breathe in and out deeply.
5. Inhale and continue to lower your upper body towards the back of the mat, by bending the elbows and resting on your forearms.
6. Exhale and push your pelvic area even more forward.
7. Inhale and sink your back all the way to the ground with your arms resting on either side of your body.
8. Exhale and continue to keep your lumbar spine and pelvis forward.
9. Inhale and bring your arms all the way above your head
10. Exhale and just relax.
11. Continue to breath in and out deeply.
12. When you are ready to release this pose, bring your arms on either side of the body, place your palms onto the mat and push your weight onto your hands, lifting your back of the floor and come back onto your knees.

**Listen to your body and see where it wants to go. You have 3 different alternatives for this pose. You can either stay on step 3, 5 or in full reclined hero pose into step 9.
** Can be done as a restorative option by using a bolster or cushion, placing it on your tip toes, gently releasing hands on top of it and if you go into full reclined hero, resting your lumbar spine on the bolster.
 
Physical benefits:
Improves flexibility of the spine, particularly to the lumbar part
Opens the chest, improves deep breathing
Stretches the lungs opening the respiratory tract
Stretches the legs
Stretches the arms (full reclined hero)
Releases tension in the lower back
Improves digestion by stretching the abdomen
 
Mental benefits:
Calming effect on the mind
Releases nervous tension, stress, anxiety and depression/negative emotions
Relieves headaches
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Lower back or spinal injury
Ankle or knee injury