Angelica GovaertOwner/Founder, Yogalebrity · Online Yoga Empire Builder

Supta Virasana means Reclined Hero’s Pose. You’ll be the hero of your heart and quads with these yo

14 Dec 2022 · 1 min

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1:21

In this one‑minute yoga teacher‑training video, the instructor demonstrates a supported version of Supta Virasana (Reclined Hero’s Pose) using a yoga block and a bolster. She explains how to place the block midway on the mat and stack the bolster on top, then guides viewers to enter the pose one leg at a time, offering options to sit directly on the ground, on the block, or with one leg bent and the other extended. The tutorial emphasizes that difficulty often stems from individual bone structure rather than lack of flexibility, encouraging body‑positive modifications for all body types. The pose is highlighted as an unparalleled quadriceps stretch, and the instructor concludes with a call to follow for more yoga teaching tips.

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Do you struggle getting into supta virasana? Well, struggle no more, because in today's 1-minute yoga teacher training, I'm going to help you get into this pose in a way that's so comfortable you'll want to do it every day. For this variation of supta virasana, you're going to want a block and a bolster, maybe 2 blocks, it's up to you. First thing you're going to do is take your block and put it about upper midway in your mat, in the middle of the mat. Then take your bolster and place it on top of the block. We're going to start out with one leg at a time instead of two, like I'm doing here. Don't feel bad because a lot of people can't do this posture because of bone structure, not because of muscle. Modifications are great for everybody. We all have different bodies. Love your body exactly the way that it is. First option is to just bend one leg and extend the other leg straight out. For some people, this will be perfect and you can sit on the ground. Or take a block and sit onto the block. Now we have one leg out, one leg bent. This is a fantastic quadricep stretch. In fact, there's no other yoga pose that gives you this kind of stretch. Then start to lean back onto the bolster. And now we're doing it. It's fantastic. Light up the follow button for more yoga teacher tips.