SUPTA VIRASANA

Description

SUPTA VIRASANA Asana group: lying poses Translation of the name from Sanskrit: • supta — lying; • vira — hero. 1. Setup Starting position: Virasana. With the hands behind, supporting the body, lean back and lower the back to the mat. Stretch the arms overhead or place them along the body. The knees stay together, the shins on the mat. Relax the abdomen and breathe evenly. Hold for a comfortable time, then come up slowly on the hands. 2. Simplified and advanced variations Simplified variations: • recline only partway, supported on the elbows or a bolster; • sit on a block. Advanced variations: • lie fully flat and stay for several minutes. 3. Injury prevention Never force the back to the mat if the knees or lower back hurt. Use a bolster for support. Come out of the pose slowly, on the hands.

Effects

• flexibility
• calm_mind