How to Do the Perfect Reclined Hero Pose (Complete Guide)
Deepen your quadriceps stretch and open your heart with this challenging reclined variation that combines intensive stretching with therapeutic benefits.
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 push-up form 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
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
.png)
.png)