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.
** 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.
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
Calming effect on the mind
Releases nervous tension, stress, anxiety and depression/negative emotions
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Lower back or spinal injury
Ankle or knee injury