Tilting Warrior Pose

Reclining Warrior Pose, or Supta Virasana , is a deep stretch that opens the hips, thighs, and front of the body, while strengthening the back muscles. This position is great for improving hip flexor flexibility and relieving lower back pain. It's a fantastic recovery position after an intense workout.

Correct Form and Technique

How to perform Reclining Warrior Pose correctly:

1. Start in Virasana (full kneeling position), with your feet on either side of your hips and knees together.
2. Slowly lower yourself back, using your hands for support, and lie on your back while keeping your feet in place.
3. If you can't lie down completely, place a bolster or block under your lower back for extra support.
4. Hold your arms at your sides or overhead to stretch your shoulders and chest more deeply.
5. Breathe deeply and hold the position for 30 seconds to 1 minute, or as long as feels comfortable.

Common Errors

• Tension in the lower back: Avoid letting the lower back lift off the floor, use a support under the back if necessary.
• Short breaths: Make sure to breathe deeply and calmly, so that the body can relax in the position.
• Misalignment of knees: Make sure the knees stay together and avoid the feet slipping out.

Modifications and Variations

Here are some ways to adapt Supta Virasana to your level:

• Use support: If you cannot lie down completely, you can use a bolster or block to support your back.
• Gentler variation: You can just lean back a little instead of lying completely flat for a gentler variation.

Repetitions and Sets

Hold the position for 1-2 minutes. If using this position as part of a recovery sequence, repeat 2-3 times while focusing on deep breathing.

Breathing techniques

Breathe evenly and deeply while holding the position. Inhale to open your chest and exhale to release tension in your hips and thighs.

Video Demonstrations

Here are two videos showing how to perform Reclining Warrior Pose with correct technique: