Overview
This is a balancing pose which strengthens the core muscles (abdominal and back), arms and leg muscles.
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Joint Actions
Muscular Actions
Reclining Hero
Supta Virasana
Overview
This posture intensely stretches various parts of the body. As the lower legs are placed adjacent to the thighs and hips, the thighs are internally rotated while the knees are flexed. This lengthens the hip flexors, lateral thigh structures e.g. iliotibial band, and knee extensors in the lower limb. The abdominals, chest and back muscles are also lengthened.
Joint actions
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Muscular actions
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Nerves
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Nerves that may undergo neural tension:
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Femoral nerve
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Deep fibular nerve
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Medial dorsal and lateral dorsal cutaneous nerves (dorsal surface of the foot)
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Notes
This posture is considered an intermediate posture. One may advance into this posture by first practicing thunderbolt pose, reclined thunderbolt pose and hero pose.
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Precautions & Contraindications
Avoid or modify if any of the following are present:
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Lower back pain
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Sacral issues
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Knee injury
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Degenerated discs or other intervertebral injuries
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Cervical spondylosis
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Osteoarthritis