Supta Konasana (Reclining Angle Pose): Basics, Steps, Benefits & More

Supta Konasana is part of the primary series in Ashtanga yoga which is an advanced form of Halasana (Plow Pose), it can also be seen as an inverted version of Upavistha Konasana.

Supta Konasana Basics

Sanskrit Pronunciation	Supta Konasana (suph-tha-kohn-AHS-anah)
Meaning	Supta = supine or reclining / kona = angle / asana = pose
Pose Type	Inversion, Stretch, Inversion, Balance
Pose Level	Advanced
Style of yoga	Ashtanga yoga
Other Names	Reclining Angle Yoga Pose, supine angle pose
Stretches	The hamstring muscles, neck muscles
Strengthening	The abdominal muscles, knee, arms
Duration	30 second to 3 minutes

Meaning

The word Supta Konasana is a Sanskrit word which is made up of two words in which the first word “Supta” means “to lie down” and the second word “Kona” means “angle or division”. In this asana, angles are made with the help of hands and feet, hence it is called Supta Konasana.

Supta Konasana is a comfortable laying down yoga pose that is practiced at end of the yoga session. It is a restorative pose and an inverted resting posture, in which the legs are stretched to the best of capacity and the goal is to stretch your hamstrings as much as possible. It relaxes the body, mind, and spirit as well as removes fatigue, anxiety, and insomnia.

Practice Guide For Supta Konasana

The Practice Guide to Perform Supta Konasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this asana.

Preparatory Poses

These basic preliminary poses should be practiced before going to the reclining angle pose that helps the body warming up.

• Mountain Pose (Tadasana)
• Standing Forward Bend (Uttanasana)
• Big-toe Pose (Padangusthasana)
• Wide-Legged Forward Bend (Prasarita Padottanasana)
• Wide-Angle Seated Forward Bend (Upavistha Konasana)

How To Perform Supta Konasana or Reclining Angle Pose

1. Start in a Seated Position
   • Begin by sitting comfortably on your yoga mat. Use a folded blanket or bolster under your sit bones for extra support if needed.
2. Lie Down on Your Back
   • Gently lower yourself down onto your back. Keep your knees bent and your feet flat on the floor, hip-width apart, to start.
3. Use Props as Needed
   • If you have yoga blocks or folded blankets, you can place them on either side of your mat where your knees might fall for support.
4. Enter Supta Konasana
   • Exhale and gently let your knees fall open to the sides, bringing the soles of your feet together. Your legs should form a diamond shape.
   • Let your arms rest comfortably by your sides, palms facing up, or place one hand on your heart and one on your abdomen if you prefer.
5. Adjust and Support
   • If you feel any strain in your hips or thighs, adjust the distance of your feet from your pelvis. Bringing your feet closer will increase the stretch, while moving them away will decrease the intensity.
   • Use the blocks, blankets, or bolsters under your knees or thighs to provide support and ease into the pose without strain.
6. Focus on Your Breath
   • Close your eyes and take deep, slow breaths. Focus on relaxing your body with each exhale, especially the muscles in your inner thighs, hips, and groin area.
   • Stay in this position for 5 to 10 minutes, allowing your body to relax deeper into the pose with each breath.
7. Exit the Pose
   • To come out of the pose, use your hands to gently guide your knees together. Then, hug your knees into your chest for a gentle counter-stretch.
   • Roll over to one side and use your hands to help you come back to a seated position.

Modifications

• You can use two to three folded blankets under the neck and shoulders while lying on the spine, this prevents injury to your neck.

• If your feet are unable to reach the floor, place chairs or blocks at an arm’s distance on either side of your head. Now place your feet on the chair and hold the chair with your hands. This boosts your flexibility as well as makes the pose possible.

Follow-up Poses

• Corpse Pose (Savasana)
• Legs up the wall pose (Viparita Karani)

Supta Konasana Benefits

• This is the best yoga practise to achieve balance. Due to this, all the parts of the body become active, every part of the spine gets exercised and blood circulation in the body is intense.

• The practice of Supta Konasana stretches the back muscles in the inverted position and strengthens it. It improves the blood flow and oxygen to the spinal cord.

• It reduces the unnecessary weight of the body by making the spine flexible. Reduces obesity by reducing the width of the waist and makes the body shapely by providing strength to the nervous and digestive system.

• Supta Konasana keeps your prostate gland healthy, besides it stimulates all the internal organs of your bladder, kidneys and abdomen, which leads to proper digestion and promotes better digestion.

• The practice of Supta Konasana is also beneficial in reducing your mental stress. It removes the fatigue of the body. It helps to get rid of mild depression and anxiety.

• By doing this asana, there is an internal stretch on the thighs and arms, which strengthens these parts. This asana also helps to stretch your hips.

• It makes the neck and throat flexible and has a massaging effect on the thyroid gland.

• Supta Konasana activates the Vishuddha (throat) chakra. The Vishuddha Chakra is believed to be the center of communication.

• More practice of Supta Konasana removes the defects of all the sex glands and makes them strong and active.

Contraindications

• Always listen to your body and avoid pushing into pain. The goal is relaxation and gentle stretching.
• If you have any medical conditions or injuries, particularly in your back, hips, or knees, consult with a healthcare provider or a qualified yoga instructor before attempting this pose.
• Practice Supta Konasana at the end of your yoga practice or before bed for a soothing, restorative effect.
• Should not do this asana during menstruation.
• Avoid this pose in case of pain or injury in neck, back or legs.
• People suffering from slip disc and sciatica should avoid Supta Konasana.

Conclusion

Supta Konasana, or Reclining Angle Pose, is a restorative yoga pose that offers deep relaxation and stretch, particularly for the inner thighs, groins, and hips. It’s an excellent posture for improving flexibility and relieving stress. This pose should be approached with care, especially if you have any injuries or conditions affecting your back, hips, or groin.