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Reclined Hero Pose (Supta Virasana)

Sit between your heels with feet beside your hips, slowly lean back onto your elbows or lie fully back on the floor for an intense quad and hip flexor stretch.

60s holdAdvancedLyingNo equipment

How to do the Reclined Hero Pose (Supta Virasana)

  1. Sit between your heels with feet beside your hips.
  2. Slowly lean back onto your elbows or lie fully back on the floor for an intense quad and hip flexor stretch.

What it targets

Primary muscle groups: Quads, Hips, Knees.

Commonly included in conservative-care programs for: Knee Pain.

Body Fix walks you through the Reclined Hero Pose (Supta Virasana) with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.