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Reclining Angle Pose - Supta Konasana

Reclining Angle Pose - YanvaYoga

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Reclining Angle Pose or Supta Konasana (suph-tha-kohn-AHS-anah) is an inverted restorative asana that is part of the primary series in Ashtanga yoga and is considered a variation of halasana. The name is derived from the Sanskrit, supta, meaning “sleeping” or “reclined,” and kona, meaning “angle.”
The goal is to maximally stretch your hamstrings. This is done in two ways: by pulling your legs apart and by lifting your hips high off the floor.
Supta konasana is believed to activate the visuddha (throat) chakra. This chakra is the center of communication and opening it stimulates authentic expression, faith and understanding.

Pose Detail

Step-by-Step Instructions

Step 1
Lie down on your back extending the legs and arms straight on the floor.
Step 2
Inhale swinging the legs over the head until the toes touch the floor as in halasana.
Step 3
Raise your arms to grab the big toes with corresponding hands wrapping the thumb, index, and middle fingers.
Step 4
Exhale holding the toes separate the legs as wide as possible.
Step 5
Stay there for 20-30 seconds breathing deeply with an inverted but erect spine.
Step 6
Take a deep breath in to rock up onto the sit bones balancing hovering the legs on the air keeping the grip on the toes intact.
Step 7
Exhale gradually keeping the widely separated legs and chin on the floor.
Step 8
Inhale lifting the chest up and then release the hands off the toes.
Step 9
Bring the legs closer and relax in dandasana.

Benefits and Contraindications

Benefits

Stimulates the abdominal organs, promoting better digestion and elimination

Relieves stress and anxiety by calming the mind and promoting relaxation

Strengthens the back

Stretches the shoulders and spine

Stretches the inner thighs and groin muscles, which can help improve flexibility and reduce tightness in the hips

Contraindications

Knee injuries

High blood pressure

Lower back injuries

Pregnancy in the later stages

Photo poses in different angles

Modifications and Props for Beginners

  • If you have difficulty reaching the ground with your feet, you can place a folded blanket or bolster under your knees to support them.
  • If you have lower back pain or discomfort, you can place a bolster or pillow under your lower back to provide support and reduce strain on the lumbar spine.

Useful Tips

  • Take your time getting into the pose, allowing your body to slowly release into the stretch.
  • Focus on your breath and try to deepen your inhales and exhales.
  • Relax your shoulders and neck, allowing your upper body to sink into the ground.
  • If you feel any pain or discomfort, back off or come out of the pose.
  • Stay in the pose for 5-10 minutes to fully benefit from the stretch and relaxation.

Frequently Asked Questions

How long should I hold Reslining Angel Pose?

You can hold Reslining Angel Pose or Supta Konasana for as long as you like, but it is recommended to hold the pose for at least 1-2 minutes to experience the benefits.

Is Reslining Angel Pose safe for everyone?

Reslining Angel Pose or Supta Konasana is generally safe for most people, but it is not recommended for those with hip or knee injuries. If you have any concerns, it is always best to consult with a qualified yoga instructor or healthcare provider.

Variations

  • Reclined Butterfly Pose
  • Supported Reclining Angle Pose
  • Wall-supported Reclining Angle Pose

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Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.