Half Reclining Hero Pose

Definition - What does Half Reclining Hero Pose mean?

Half reclining hero pose is a variation of hero pose and a modified version of supine hero pose. It is a powerful thigh and knee stretch that requires great flexibility in the legs.

To enter the pose, begin by sitting on a yoga mat with the sit bones on the ground between the heels. Lifting the hips, release the right leg and stretch it straight out onto the mat. Lowering the hips back to the ground, lean back bringing the forearms to the ground. Engage mula bandha (root lock) and, with awareness around the knees, mindfully lower the rest of the spine to the floor. Bring the arms to rest alongside the body, palms face up. Hold for a count of six to eight breaths then slowly come up and repeat with the opposite leg.

Half reclining hero pose is called ardha supta virasana in Sanskrit.

Yogapedia explains Half Reclining Hero Pose

An intermediate yoga pose, the benefits of half reclining hero pose include:

  • Powerfully stretches the thighs and psoas
  • Improves spinal flexibility
  • Supports digestive health
  • Increases awareness
  • Promotes relaxation
  • Calms the mind

For modifications, a yoga block may be used to place under the sit bones in order to support the lower back and protect the knees. A yoga bolster may also be placed under the head or the upper back. Yogis looking for less intensity in the pose can keep the thighs slightly apart.

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