Perfect Reclined Hero Pose Technique
Reclined Hero Pose (Supta Virasana) is an intensive quadriceps stretch that combines the kneeling position of Hero Pose with a heart-opening backbend. ChAIron's AI coaching ensures safe progression and proper alignment to prevent injury while maximizing therapeutic benefits.
Step-by-Step Form Guide
- Hero Pose Start: Begin in Hero Pose with hips sitting between feet
- Hands Behind: Place hands behind body, lean back on forearms
- Gradual Descent: Slowly lower elbows to floor, then shoulders
- Full Recline (Advanced): If comfortable, lower completely to floor
- Arm Position: Arms can rest alongside body or overhead
- Gentle Exit: Use hands to press up slowly, never roll out
Common Mistakes to Avoid
- Forcing full recline when knees or back aren't ready
- Rolling out of pose instead of pressing up
- Allowing knees to lift off floor during recline
- Compressing lower back without support
- Staying in pose too long when experiencing discomfort
AI Coaching Benefits
ChAIron's computer vision analyzes your Reclined Hero Pose alignment in real-time, providing instant feedback on:
- Safe progression angles and timing
- Knee positioning and grounding
- Spine alignment and back safety
- Support placement and modifications
- Exit technique and movement quality