Supta Virasana

The term 'Supta' would mean 'lying down' or 'reclining'. This is a variation of 'Virasana' or the warrior pose. Hence the name 'Supta Virasana'.

Sit in Virasana
Beginners can have the knees apart.
Breathe out and bend the trunk back and rest the elbows one by one on the floor.
Extend the arms to relieve the pressure on the elbows one after the other.
First place the crown of the head on the floor, gradually followed by the back of the head and then the back on the floor.

Have the arms by the thighs or take the arms over the head and stretch them straightly.
Remain in this pose as long as you can breathing deeply.
Bring the arms down and place them beside the trunk and press the elbows to the floor to sit up with an exhalation.
If the hands are stretched over the head, one should not raise the shoulder blades from the floor.

Benefits

Supta Virasana stretches the pelvic region and the abdominal organs. This asana benefits athletes and those who stand or walk for a long time. They rest the tiring legs. This asana can be done even after meals or before retiring to bed.