Supta Virasana can be made much more comfortable, and effective, if a few details are observed.
Landmarks
Before setting up the props there are several important landmarks to locate.
1. T12 which is located at the junction between the lumbar and the thoracic spine. 2. T7 located at mid thoracic spine at the bottom of the shoulder blades. |
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1. The edge of the first support is at T12.
2. The edge of the second support is at T7 The space between T12 and T7 is about the distance of the gently spread hand. |
Supta Virasana (reclining hero pose)
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This is perhaps the best known restorative pose.
The neck (cervical spine) is completely supported. The forehead is higher than the chin. If the elbows are not resting on the floor the lower arms can be supported with blocks or a folded blanket. |
Supta Baddha Konasana (reclining bound angle)
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The setup is exactly the same as Supta Virasana.
The strap is used to hold the feet near the seat but may be unnecessary if the feet don't slip away. Support must be placed under the knees if there is any discomfort felt in the hip joints or inner thighs. |
Legs straight or bent
In most cases, people requiring Restorative Yoga will not be comfortable with the knees bent so the pose is done with straight legs.
Model Van Nguyen, Calgary
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