Reclining Hero Pose anatomy

Reclining Hero Pose · Supta Virasana · Tư thế anh hùng nằm

Reclining Hero Pose mainly works ; it stretches quadriceps, rectus femoris, iliopsoas, rectus abdominis; transversus abdominis stabilize.

Opening the 3D model…

From hero pose, recline onto the floor or a bolster with the arms reaching overhead. The quadriceps (especially the rectus femoris) and hip flexors stretch deeply.

Muscles in this pose

Stretching: Quadriceps, Rectus femoris, Iliopsoas, Rectus abdominis, Tibialis anterior, Latissimus dorsi, Pectoralis major

Stabilizing: Transversus abdominis

Why these muscles work or stretch

• Quadriceps · Stretching: Knees fully bent
• Rectus femoris · Stretching: Stretched the most because the hip is also extended
• Tibialis anterior · Stretching: Tops of the feet flat on the floor
• Latissimus dorsi · Stretching: Arms reach overhead
• Transversus abdominis · Stabilizing: Keeps the lower back from over-arching

Practice cues

• Use a bolster under the back if the thighs or knees feel strained
• Keep the knees close together and down on the floor
• Draw the tailbone toward the knees to protect the lower back

Benefits

• Deeply stretches the quadriceps, especially the rectus femoris
• Stretches the hip flexors and abdominals
• Opens the chest and stretches the lats with the arms overhead
• Stretches the fronts of the ankles

Cautions / contraindications

• Avoid with a knee, meniscus or knee ligament injury
• Take care with low back pain; use a high bolster under the back
• Take care with painful or stiff ankles

Easier variations

• Recline onto a bolster or stacked blocks instead of the floor
• Sit on a block between the heels; keep the arms by the sides

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Bridge Pose Setu Bandha Sarvangasana
• Extended Puppy Pose Uttana Shishosana
• One-Legged Bridge Pose Eka Pada Setu Bandha Sarvangasana
• Crocodile Pose Makarasana
• Kneeling Pigeon Pose Kapotasana
• Full Frog Pose Bhekasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)