Supine Yoga Pose

Reclining Angle Yoga Pose

Supta Konasana

Supta Konasana is one of the restorative poses and a more challenging version of Halasana (Plough Pose). The name derives from 'supta' (reclining/sleeping), 'kona' (angle), and 'asana' (pose). It has similar effects to Halasana because it strengthens the entire body from head to toe while revitalising the practitioner.

DifficultyIntermediate

CategorySupine Yoga Pose

Intermediate

How to do it

Steps to Perform Reclining Angle Yoga Pose

1Lie on the mat in the supine position. Keep the feet together and place the hands close to the thighs.
2Inhale slowly and lift the legs up to a 90-degree angle.
3Support the back with your hands and gently raise the hips and lower back off the mat.
4Exhale and extend the legs behind, over the head, and place the toes on the mat. Try to keep the back perpendicular to the mat.
5Hold the toes with your palms and spread your legs wide apart. Maintain the pose while breathing normally.
6Exhale, bring the legs closer, lower them onto the mat with the hands beside the hips, and relax in Shavasana.

Why practise it

Benefits

Tones the legs.
Improves digestion.
Stimulates the thyroid gland, helping with metabolic problems.
Stretches the spine, legs, back, arms, thighs, and calves.
Improves concentration.

For beginners

Tips

After placing the legs behind the head, avoid a rounded-back posture.
When bringing your legs back to the floor to release, avoid bending your knees.
Place two to three folded blankets under the shoulders, with the head and neck beyond the covers, to prevent neck injury.
Place a chair on each side of your head and rest the legs on it if you cannot reach the floor.