Supta Virasana  
  • Beginner's Tip:
    • If your thighs insist on sliding apart in this pose, you might try one of two short-term solutions: bind your thighs together with a strap positioned around the mid-thighs; or squeeze a 2- to 3-inch thick book between your thighs. In either case be sure to draw your inner groins sharply up into your pelvis.
  • Modifications and props:
    • If you're not able to recline fully on the floor, set a bolster or one or more folded blankets behind yourself to fully support your spine and head. Use as much height as you need to make the position reasonably comfortable. To help release the groins, lay some weight across the creases of the top thighs where they join the front pelvis. Start with a 10-pound sandbag and gradually over time increase the weight to 30 pounds or so.
  • Deepen the pose:
    • You can also involve the arms in this pose. Inhale and raise your arms toward the ceiling, parallel to each other and perpendicular to the floor. Rock back and forth a few times, further broadening the shoulder blades across your back, then stretch your arms overhead, on the floor, palms up toward the ceiling. Rotate your arms outward, so the outer armpits roll toward the ceiling, and pull your shoulder blades down the back toward your tailbone.
  • Partnering:
    • A partner can help you get a feel for the proper movement of the top thighs in this pose. Have her stand at your knees, bend forward, and place her hands on your top thighs, which can be padded with a folded sticky mat. She should then press lightly down on your thighs and turn them inward, rolling the inner thighs toward the floor. Tell your partner if you want more or less pressure on your thighs.
  • Info
    • Supta Virasana, the reclining variation of Virasana, is an intermediate pose. DO NOT perform this pose unless you can sit your buttocks relatively easily on the floor between your feet. (soup-tah veer-AHS-anna) supta = lying down, reclining vira = man, hero, chief (compare Latin vir, "man," the root of English words virile and virtue)
  • Benefits:
    • Stretches the abdomen, thighs and deep hip flexors (psoas), knees, and ankles
    • Strengthens the arches .
    • Relieves tired legs .
    • Helps relieve stress.
    • Improves digestion.
    • Helps relieves the symptoms of menstrual pain .
  • Therapeutic Applications:
    • Arthritis.
    • Asthma.
    • Diarrhea.
    • Digestive problems.
    • Flat feet .
    • Head cold .
    • Stress.
    • Headache.
    • High blood pressure .
    • Infertility.
    • Insomnia .
    • Intestinal gas and acidity .
    • Menstrual discomfort .
    • Respiratory ailments .
    • Sciatica.
    • Varicose veins .
  • Contraindications and Cautions:
    • If you have any serious back, knee, or ankle problems, avoid this pose unless you have the assistance of an experienced instructor.
                   
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