Exploring the Benefits of Supported Hero Pose (Virasana) in Restorative Yoga

Supported Hero Pose (Virasana) is a deeply restorative yoga posture that offers numerous benefits for the body, mind, and spirit. By using props to provide support, this gentle pose allows practitioners to experience a profound sense of relaxation and release.

In this article, we will delve into the technique, benefits, and variations of Supported Hero Pose, as well as how it can be integrated into a restorative yoga practice.


To practice Supported Hero Pose, begin by placing a bolster or a stack of blankets vertically behind you. Kneel on the floor with your knees together and your feet slightly wider than hip-width apart, allowing your buttocks to rest on the floor or on a folded blanket.

Slowly lower your torso back onto the bolster or blankets, ensuring that your spine is fully supported. You may also place additional props under your head and shoulders for added comfort.

Relax your arms by your sides or place them on your abdomen, whichever feels most comfortable. Close your eyes and allow your body to sink into the support of the props.


  1. Opens the Hips: Supported Hero Pose gently stretches the muscles of the thighs, hips, and ankles, helping to increase flexibility and mobility in these areas.
  2. Relieves Tension: By providing support to the spine and torso, this pose helps release tension in the back, shoulders, and chest, promoting relaxation and stress relief.
  3. Improves Digestion: The gentle compression of the abdomen in Supported Hero Pose can stimulate digestion and help alleviate digestive discomfort.
  4. Calms the Mind: The supported, passive nature of this pose encourages a sense of calm and tranquility, making it an excellent choice for relaxation and meditation.
  5. Enhances Circulation: Supported Hero Pose promotes healthy circulation throughout the body, which can help reduce swelling and inflammation, particularly in the legs and feet.


  • Supported Hero Pose with Forward Fold: From the basic Supported Hero Pose position, gently hinge forward at the hips, allowing your torso to rest on the bolster or blankets. This variation provides a deeper stretch for the hips and thighs.
  • Supported Hero Pose with Side Stretch: Extend one arm overhead and gently lean to the opposite side, creating a gentle stretch along the side body. Repeat on the other side.


Supported Hero Pose (Virasana) is a powerful restorative yoga posture that offers a myriad of benefits for both the body and mind.

By incorporating this pose into your practice, you can experience increased relaxation, improved flexibility, and a greater sense of overall well-being.

Whether you’re looking to relieve tension, improve digestion, or simply unwind after a long day, Supported Hero Pose is a valuable addition to any restorative yoga routine.

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