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Supta Virasana & Virasana

Updated: Mar 19, 2022

knees & courage Virasana is my go to asana to restore after practicing standing poses,

It is meant to emulate courageousness and valor. Supta Virasana / supine hero pose is my go to after kitesurfing and foiling, it restores my knees. It is the nemesis of our hours sitting in front of the computer and browsing through social media. It is a counter pose to depression, stress & stiffness.


  • It elongates and aligns our spine and creates space in our torso, which make it ideal for pranayama and meditation.

  • The ribcage is stretched and expanded fully, which helps to fill the lungs to its maximum capacity and bringing more oxygen into the system.

  • This asana stretches the back muscles and separates the individual vertebrae, releasing pressure from disks and the nervous system, encouraging the spine to resume its correct position.

  • It tones the spinal nerves, makes the back flexible and realigns rounded shoulders. The nerves in the neck, the thyroid and parathyroid glands are particularly stimulated.

  • It regulates the functioning of the adrenal glands.

  • It massages the abdominal organs alleviating digestive ailments and constipation.

  • It enhances courage and confidence level in the personality.

  • It is beneficial for those suffering from asthma, bronchitis and other lung ailments.

  • It enhances creativity and intelligence as it increases the circulation in the brain.

  • It helps to alleviate disorders of both the male and female reproductive organs.

  • It helps to eliminate anger, aggression and relax the mind

Supta Virasana also known as Supta Vajrasana / thunderbolt pose

Virasana / Vajrasana shown on the second picture is the root pose

When we lie back in Supta Virasana, “the heart opener” fully exposing, expanding our front body, allowing our courage to lead us into full openness. Supta Virasana can also call up emotions and sensations that have been pushed away or “locked down” by rounding our back and the protective tension of the shoulders, when we allow the body to let go and feel all the sensations arise, you break through resistance and fear. You develop and honor your sense of Self. It is beautiful to see, let’s do it on our next journey.


All my writing and techniques has been learned and/or has being inspired/influenced by the teachings of;

Paramahansa Yogananda, Thích Nhất Hạnh, Buddha, Mahatma Gandhi, Swami Rama, B.K.S. Iyengar, Deepak Chopra plus the knowledgeable teachers that I have been so fortunate to meet and study with, Gyandev, Bob Metzler, Santhanam, Dicksha, Nishala Devi Joy, and Amish from Sri Lanka. Thank you!!!

Other sources, facts and helpful sites;

Virtual, Yoga International, astrogle, Bayan botanical and more

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