Try suptavirasana or the reclined hero pose to strengthen your legs

Suptavirasana is the reclining variation of the seated pose virasana that helps to stretch and strengthen the legs

Written By: Tania Tarafdar | Updated : November 29, 2014 11:01 AM IST

Suptavirasana or reclined hero pose is the reclining variation of the seated pose virasana that helps to stretch and strengthen the legs. In this pose, you sit in virasana and bend backwards until your back is flat on the floor. Doing this posture stretches your back, legs, knee, hips and chest. It also stretches the abdominal muscles which help in smooth running of the digestive system. If you are prone to constipation, you can perform this asana after your meals or before retiring to bed. This pose is also helpful in relieving menstrual pains.

Steps

Sit on the floor with your legs bent at the knees and tucked under your hips.
Holding your heels, lean backwards and place your elbows on the floor with your neck stretched backwards. Slowly straighten your elbows and lie on the floor.
Maintain this posture for thirty seconds to a minute by breathing evenly and deeply.
Holding your heels, slowly move upwards placing your elbows on the floor. Press your palms on the floor and slowly return to the sitting position.

If you are a beginner, stay in this pose for thirty seconds to one minute. Once, you are comfortable, you can slowly extend your duration and hold the pose for five minutes.

Tips

Begin slowly with this asana and progress to the next level. Do not rush into the pose unless you can comfortably sit in virasana.
At the end of your yoga session, spend a few minutes lying down in corpse pose to cool down the body.

Precautions

This asana should not be practised without the guidance of an experienced yoga teacher
Avoid doing this asana if you have any knee, back or ankle related problems.

Image source: Getty Images

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Try suptavirasana or the reclined hero pose to strengthen your legs

Suptavirasana is the reclining variation of the seated pose virasana that helps to stretch and strengthen the legs

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