Supta Virasana

Notes

Many variations exist for the arm position in this pose—at the sides, reaching overhead, and propped up on the elbows. If the latissimus dorsi are short, reaching the arms overhead can cause hyperextension of the spine because of the attachment of the latissimus dorsi in the lower back.

Because hip extension in internal rotation is generally more challenging than in external rotation, supta virasana reveals how open the groins truly are. This pose often begins as spinal extension, especially if there is tightness in the hip flexors, because the internal rotation of the legs is bound into place by the weight of the body.

If the hip extensors are tight and the pose is forced, the force can be transmitted either into the lower back or into the knees. The pose should instead be supported in a way that allows for maximum hip extension; getting down to the floor is less important. Because the knees are at risk, keeping the feet active and avoiding supination is important for maintaining integrity in the knee joints.

This can be an excellent pose for sciatic and low-back pain if done with attention to the internal rotation and extension in the hips. If poorly executed, the pose can exacerbate low-back pain.

Images from the book Yoga Anatomy by Leslie Kaminoff & Amy Matthews displayed on this website are used under license.