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Supta Virasana (Reclining Hero Pose) For Better Digestion

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Bloated stomach, a feeling of fullness, discomfort, nausea and vomiting are a few of the problems which you might experience when you have digestive problems.

Whether it is due to the food or some pre-existing health problems like stomach ulcer or gallstones, the digestive problem is one of the most common problems which everyone faces.

Also Read : Ardha-matsyendrasana For Cervical Pain

Supta Virasana (Reclining Hero Pose) For Better Digestion

You feel restless and it affects the day-to-day activities as well. At that point of time, the only thing you have in mind is how to get rid of it as soon as possible.

There are medications which give you immediate relief, but if you are looking out to get a long term solution for your digestive problem then yoga is one of the best options.

Supta Virasana, which is commonly known as the Reclining Hero Pose, is one of the best yoga asanas for improving your digestive system.

Also Read: Vasisthasana To Strenghten Arms And Legs

The word Supta Virasana comes from the Sanskrit words 'Supta' which means reclining, 'Vira' which means hero and 'Asana' which means pose.

This asana might be slightly difficult for a beginner, and he could use assistance to support the spine as he performs the asana. However, with continuous practise it becomes easier.

Here is the step-wise procedure to perform the asana. Have a look.

Step-by-step Procedure To Perform Supta Virasana:

1. From the standing position slowly kneel down and come to the Virasana pose.

Supta Virasana (Reclining Hero Pose) For Better Digestion

2. With your hands placed on either sides, slowly lie down in backward postion towards the floor.

3. Take a deep breath and slowly leave your weight on the hands.

4. Then shift the body weight to the elbows and forearms.

5. Slowly put your hands at the back.

6. The buttocks and lower back should be pushed down towards the tailbone.

Supta Virasana (Reclining Hero Pose) For Better Digestion

7. If you have a problem, take a folded blanket to support your spine.

8. Hold on to the position for a few seconds.

9. With more practise you can remain in the position for about a minute or two.

10. Slowly come out of the position.

Other Benefits Of Supta Virasana:

It helps to stretch the knees.
It helps to strengthen the legs.
It helps to stretch the abdomen.
It helps in the treatment of sciatica.
It helps to treat respiratory problems.
It helps to treat menstrual problems.
It helps to stretch the ankles and thighs.


Those suffering from knee, back and ankle injuries should avoid practising Supta Virasana. It should only be practised under the guidance of an experienced yoga trainer.

Read more about: yoga, asana, digestion, natural, remedies
Story first published: Thursday, August 18, 2016, 12:37 [IST]
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