Supta Virasana

Supta Virasana

  • Kneel in Virasana and place a bolster behind you, the short end touching your buttocks. Place a rolled blanket on the far end. Make sure that the inner sides of your feet touch hips. Keep your back straight. Place your fingers on the floor beside your toes.

  • Press your palms on the floor, bend both elbows, and lean back toward the bolster. Place your elbows and forearms, one at a time, on the floor. Gradually lower your back onto the bolster. To avoid strain in the pelvic area or the thighs, ensure that your knees remain firmly on the floor.

  • Once you lower your back onto the bolster, rest the back of your head on the rolled blanket. Keep your chest fully expanded. Press your shoulder blades down on the bolster to lift your chest . Extend your toes and ankles toward the bolster. Push your feet closer to your hips with your hands. Extend the pelvis, and press your thighs close together.

  • Move your arms out to the sides, with the palms facing upward. Extend your neck, but keep your throat relaxed. Drop your eyelids down gently. Experience the relaxation of the thighs and the abdomen, and the lift of the chest. Feel the continuous stretch from the cervical spine to the tailbone. Initially, stay in the pose for 1 minute. With practice, increase the duration to 5 – 10 minutes.

If some of these postures seem a bit uncomfortable at first, use a bolster, pillow, or folded towel to help you ease into the pose. These tools are especially effective for the reclining postures.

Yogis suggest doing the Legs-Up-The-Wall pose after coitus for better sperm penetration of the uterus.





  • Helps to prevent arterial blockages by gently massaging and strengthening the heart and increasing coronary blood flow

  • Increases the elasticity of lung tissue

  • Enhance the elasticity of lung tissue

  • Enhances resistance to infections

  • Relieves indigestion, acidity, and flatulence

  • Corrects a prolapsed uterus, and tones the pelvic organs

  • Reduces inflammation in the knees, and relieves gout and rheumatic pain

  • Relieves pain in the legs and feet and rests them, alleviating the effects of long hours of standing

  • Helps to correct flat feet


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