Supta Virasana (Reclining Hero Pose)

Terjemahkan ke Bahasa Indonesia

 Supta Virasana (Reclining Hero Pose)

  • Begin in Virasana. Kneel with your knees together and near the front of the mat. The tops of the feet should be hip width apart on the mat and parallel to each other. In Virasana, you sit between your feet rather than on the feet as in the Vajrasana pose.
  • To descend, press your palms into the floor as you bend the elbows and gradually extend back toward your prop or the floor. The knees extend in one direction away from the pelvis and down towards the floor as you also extend the upper torso in the opposite direction away from the pelvis and lower the shoulders to or towards the floor.
  • To protect your lower back in this pose, it is important to avoid over-arching it during the descent. This is done by tilting your pelvis so that your coccyx moves upwards between your legs towards your pubic bone as you also move the ribcage up from the hips towards your head. This creates space between the vertebrae in your lower back. Keep performing this protective maneuver as you also maintain the descent of the buttocks towards the earth beneath you. Keep your knees together and firmly on the floor.
  • Remember to focus on lowering your shoulders rather than arching the neck and lowering your head. Your chest is expanded by lifting your sternum upward and away from your pubic bone. The lengthening of the torso that happens when you lift the sternum creates deep space to facilitate breath. Extend the neck with a relaxed throat. The neck should be in a neutral position, not overly arched. Relax the thighs and abdomen. The thighs have a tendency to fall inward. Revolve the thighs outward so that they face the ceiling.
  • Stay in the pose for a minute, and in the future you can practice so that you can stay in the pose for 5-10 minutes.
  • To come out of the pose, push yourself up with your hands and return to kneeling in Virasana. Come up to your knees, crossing your legs behind coming into Sukhasana (seated cross-legged pose). Now extend your legs in front of you to stretch them out


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