Benefits of Supta Virasana
Yoga is not about twisting, stretching, and bending your body. Yoga is, in simple terms, about taking care of your body, mind, and breath. Through asanas (breathing techniques) and pranayamas, yoga helps to harmonize the body and mind. Yoga is built on asanas or poses. Suta virasana, one of these asanas, is an example. We’ll briefly introduce you to supta virasana and give some tips for getting started.
What’s Supta Virasana?
Supta Virastana, also known as the reclined hero position or reclining hero pose, is also known. This word comes from the Sanskrit words “supra,” meaning lying down, and “vir,” meaning hero. “Asana” means pose or posture. The yoga shows a body in a similar position to a reclining figure. It is translated to English as a reclining hero pose. Virasana, the preparatory position for supta virasana, and paryankasana are the follow-up poses for supta virasana.
How do you do it?
For maximum health benefits, supra vipassana must always be performed correctly. You can perform supra vipassana the following way:
Roll out a mat, then sit on your knees in Vajrasana. Lie on your knees. Place your buttocks flat on the ground, and keep your feet close to the sides. Your toes should touch the floor and point back. Your wrists should be on your knees with your palms facing upwards. The tips of your thumb and forefinger should join your fingers. Take a deep, slow breath.
Then, slowly lie on your back and gradually place your elbows on the ground.
Slowly extend your arms and release the pressure from the elbows. The arms should be extended straight above the head.
Place the crown of your head on the ground. Slowly place the crown of your head on the floor. Next, place the back of your head on the ground. Straighten your arms straightening by extending your arms above the head. As long as possible, hold this position while you breathe deeply. Next, place your arms next to the trunk and press your elbows into the ground. Then exhale and stand up again.
You can set your hands beside your thighs or over your head. Do not lift your shoulders from the ground when you stretch your hands over your head.
Inhale, and this will show you the position of a reclining hero. 2
What do you know?
Hanuman, the vanara-king in Indian mythology, is called “vir” Hanuman. He was both a servant and a hero to Lord Rama. Virasana represents Hanuman. Suputa virasana, the continuation pose from virasana, is also known as vipassana. Supta vipassana was first mentioned in the 8th century in ancient books such as Patanjali yoga shashtravivarana and vashthasamahita.
The Benefits of Supta Virasana :
These are some of the benefits of this pose:
The benefits of supta virasina in IBS
Irritable Bowel Syndrome (IBS) is a condition that manifests clinically as abdominal pain and changes to bowel habits. Evans et al. In 2014, Evans et al. conducted a study to evaluate the effects of yoga interventions such as supta viralsana on IBS. The subjects experienced an improvement in their symptoms after six weeks of yoga intervention using asanas such as supta virasana—Yogasanas such as supta virasana help with managing irritable bowel syndrome. But, supra vipassana should not replace modern medicine. For proper treatment, please consult your doctor. For appropriate treatment, please consult a doctor. 3
The benefits of supta vipassana in menstrual hygiene
During the first 2-3 days of a menstrual cycle, it is advisable to rest. Yogasanas such as supta vihar asana can be considered safe and positively impact menstrual cycles. Kulkarni et al. A review was conducted in 2021 to evaluate the health benefits of yoga interventions such as supta viralsana. This study found that supta vista may reduce pelvic pain and abdominal cramps. It may also help reduce fatigue during menstrual cycles. Asanas such as supta vipassana can positively affect the menstrual cycle. However, this asana should never be used as a substitute for modern medicine. Please consult your doctor for any irregularities or abnormalities in your menstrual cycle. 4
