1. Kneel with your knees together, soles facing the ceiling.
  2. Part the feet so that it is hip width apart.
  3. Rest your palms on your calves and slowly sit in between your feet.
  4. Ensure that your inner calves touches your outer thigh.
  5. Bring both arms forward to shoulder level.
  6. Interlock your fingers tightly and straighten your elbows, palms facing the chest.
  7. Rotate your wrists so that your palms face outwards.
  8. Inhale, raise your arms towards the ceiling. Keep your upper arms close to your ears.
  9. Chest up and extend your spine. Look at the centre of the eyebrows.
  10. Relax your shoulders and neck.
  11. Breathe evenly.

Variation: -Supta Virasana (Reclining Hero)

  1. Follow the above instructions from 1 – 4.
  2. Place both palms slightly behind your toes and press your palms into the floor.
  3. Inhale, then slowly exhale while gradually lowering your upper body to the back and bending your elbows, one by one at 90˚ to the floor.
  4. Breathe evenly and lower your shoulder while placing the crown of your head onto the floor.
  5. Inhale and exhale, then slowly lower your shoulder to the floor and subsequently your lower back.
  6. Lengthen your spine and neck. Do not overarch.
  7. When your body is resting on the floor, bring both arms over your head and stretch them out behind you on the floor.

Getting out of the pose:

  1. Exhale, lower down the arms to the side of the body.


  1. Stretches the abdomen, back, waist, hip flexors, quadriceps and ankles.
  2. Reduces varicose veins and tiredness in the legs.
  3. Relieves sciatica ( pain in the back, hip and outer side of the leg )
  4. Opens the chest allowing more inflow of air into the lungs. Hence, relieves asthma and respiratory problems.
  5. Contributes to better digestion, especially after a heavy meal.
  6. Reduces menstrual pain and helps treat disorders of the ovaries.

Chakra stimulated and which has to be concentrated on:

Ajna chakra which is situated in the midbrain behind the eyebrow center.

As for Supta Virasana, Swadhisthana, Anahata Or Vishuddhi chakra which are situated directly behind the genital organs, in the spine behind the sternum and level with the heart or at the back of the neck behind the throat.


  1. Be extra careful if one is suffering from back, knee or ankle injuries.
  2. Do not over-arch your back and neck while descending in supta virasana.
  3. Your knees should not be lifted at any time.

Counter Pose:

Balasana, Shashankasana