Supta Konasana (सुप्त कोणासन)

Supta Konasana (सुप्त कोणासन), or Reclining Angle Pose, is an advanced inverted yoga posture that combines a deep forward bend with a wide-legged stretch. The name comes from the Sanskrit words “supta” (reclining or sleeping), “kona” (angle), and “asana” (posture). It is a challenging inversion that requires significant flexibility in the hamstrings, hips, and back.

How to do Supta Konasana

Entering the Pose: Begin in Halasana (Plow Pose) or Sarvangasana (Shoulderstand). From there, lower your feet to the floor behind your head.

Supta Konasana (A):

  1. With your feet on the floor behind your head, reach back with your hands and hold onto your big toes.
  2. Carefully and slowly, separate your legs as wide as possible, keeping them straight.
  3. Your arms should rest on the floor as you part your legs.

Supta Konasana (B):

  1. Instead of holding your big toes, reach back and hold your ankles.
  2. Part your legs as wide as possible.

Benefits of Supta Konasana

  • Stretches and strengthens:
    Tones the legs, stretches the hamstrings, and strengthens the abdominal muscles.
  • Spinal health:
    Improves spinal flexibility by stretching the back muscles in an inverted position.
  • Digestion:
    The abdominal compression in the pose stimulates internal organs and can aid digestion.
  • Therapeutic effects:
    It is said to relieve fatigue, headaches, anxiety, and insomnia.

Contraindications of Supta Konasana

Avoid or modify this pose if you have:

  • Injuries:
    Avoid this pose if you have pain or injuries in the neck, back, or legs.
  • Spinal issues:
    Do not practice if you have a slipped disc or severe sciatica.
  • Specific conditions:
    Pregnant women and those with high blood pressure should avoid this pose. Women during menstruation should also skip this asana.

Anatomy (Muscles involved)

This pose engages a complex network of muscles and joints:

Muscles stretched:
Hamstrings, inner thighs (adductors), groin, and the muscles of the spine.

Muscles strengthened:
Abdominal muscles (core), and the muscles of the back that support the inversion.

Joints involved:
Hips (external rotation and flexion), knees, and the spine (flexion).