Reclined Hero Pose Tutorial – Supta Virasana Saddle Pose

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Duration: < 15
Style: Sequences & Tutorials
Level: All Levels
Focus: Sequences & Tutorials


Hey everyone, in this yoga pose tutorial I’m going to break down Supta Virasana, also called Reclined Hero and Saddle Pose. This is an intense thigh stretch that will target your quads and when practiced in the context of a yin yoga class, it will also target your knees.

This is pose that simply is NOT meant for everyone! Even with all the proper alignment, this pose may never feel good for you and that’s perfectly fine. We should NEVER feel any pain in our knees, hips or low back. We want most of the sensation to be at the front of the thighs.

I’ll show you how you can do supta virasana more comfortably with the help of blocks and a blanket while also going over the proper alignment.

Please note that some teachers (especially in yin) teach this pose with the toes tucked under the seat, sitting on the heals. I was instructed to keep the outside the hips and find it works much better for my body. I would never claim to say that there is only one way to do a pose, this is just the way that has been the safest and best for me.