SUPTA VIRASANA

The name comes from the sanskrit word 'supta' means 'reclined', 'vira' means 'hero' and asana means 'posture'. This is called 'reclined hero pose'. In this asana, the upper body reclines backwards, so that the back rests on the floor. The arms rests aside on the with the palms facing up.

STEPS:

• Sit down on floor in vajrasana position.
• Place your knees on the floor. Remember both of your knees should be perpendicular to the ground and parallel to each other.
• Place your arms on the floor besides your body in such a way your palms rest on the ground.
• Take a deep breathe and inhale properly. While you exhale, lower your upper body and waist to backwards with support of your hands, without moving your position of your legs and breathe normal.
• Rest your head, chest and body in a relaxing position.
• Place and fold your hands above your head. 
• Hold on this asana for one minute. Come to the normal position and relax for a few seconds.

BENEFITS:

• Strengthens front body, knees, abdomen, thighs, neck, arches of the feet and ankles.
• Improves digestion.
• Stretches spine.
• Relieves symptoms of menstrual pains.
• It enhances courage and confidence level in the personality.
• It is beneficial for those suffering from asthma, brochitis, and lungs ailments.
• It enhances creativity and intelligence as it increases circulation in the brain.
• This asana stretches the back muscles and separates the individual vertebrae from each other.
• It regulates the functioning of the adrenal glands.
• It tones the pelvic muscles and sciatica nerves.
• Relieves constipation.
• It helps to eliminate anger, aggression and relax the mind.

Precautions:

• High blood pressure
• Slipped disc
• Vertigo
• Pregnant women
• Knee injury or surgery patients should avoid this asana.