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Supta Konasana

Reclining Angle Pose

supta = reclining, kona = angle

Written and reviewed by The Kriya Yogi · Updated 25 September 2026

A plough-like inversion with the legs wide and the toes towards the floor behind the head.

Family
Inversions
Level
advanced
Lineage
modern
Works on
hamstrings · neck · spine

The yogic view

Supta konasana is a modern variation built on the plough pose (halasana) family. It does not appear by this name in the Hatha Yoga Pradipika, Gheranda Samhita or Shiva Samhita, though it draws on the inverted, spine-lengthening logic of those texts' seated and inverted postures.

Benefits

  • Deeply stretches the hamstrings and inner thighs simultaneously
  • Extends the plough pose family into a wider, more demanding shape
  • Builds shoulder and neck strength needed to support inverted weight safely
  • Encourages a slow, controlled exhale as the legs spread and lower

How to practise

  1. Lie on the back with the arms alongside the body.
  2. Lift both legs overhead as in halasana, keeping the shoulders grounded.
  3. Separate the legs wide and lower the toes towards the floor behind the head.
  4. Hold the big toes if they reach; otherwise rest the feet on blocks.
  5. Keep space at the front of the throat and breathe steadily.
  6. Hold five breaths, then bring the legs together before coming down with control.

For seated or floor-based work, use a clean, stable surface with enough support for comfort.

Common mistakes

Turning the head while inverted. The neck must stay still and neutral in any shoulderstand-family pose — turning the head risks cervical injury.

Forcing the toes to the floor. If the toes don't reach, support the back with the hands rather than straining the neck and shoulders to get there.

Skipping preparation. Attempting this cold, without warming the hamstrings and practising halasana first, is a common cause of strain.

Variations and progressions

Easier: Keep the legs together as in halasana (plough) rather than spreading them wide.

Easier: Support the lower back with the hands, elbows on the floor, rather than reaching for the feet.

Harder: Hold the big toes with the first two fingers once the toes reach the floor comfortably.

Breath and energy

As a variation within the shoulderstand-plough family, supta konasana is traditionally approached with the throat lock, jalandhara bandha, engaged to protect the neck and direct awareness inward; the breath is kept slow, since the inverted, folded shape restricts the chest's normal expansion.

What research shows

No dedicated studies exist on this specific pose. General research on shoulderstand-family inversions notes the importance of neck positioning and cautions against use with cervical spine issues, uncontrolled blood pressure, or glaucoma; this variation shares those same considerations.

Questions about Supta Konasana

+ Is supta konasana safe for the neck?
Only with care — keep the head and neck still, weight distributed through the shoulders and upper arms, not the neck, and avoid it entirely with neck injuries.
+ What's the difference between halasana and supta konasana?
Halasana (plough) keeps the legs together; supta konasana spreads them wide into a straddle once in the inverted position.
+ Who should avoid this pose?
Those with neck or shoulder injuries, high blood pressure, glaucoma, or who are menstruating or pregnant are generally advised against shoulderstand-family inversions.
+ How do I prepare for supta konasana?
Build comfort in halasana and salamba sarvangasana first, and warm the hamstrings and inner thighs before attempting the wide-legged variation.
+ How long should you hold Supta Konasana?
Build inverted time slowly. Thirty seconds to one minute is a sensible early target for active inversions; supported, legs-raised shapes can be held comfortably for two to five minutes. Come down at the first sign of pressure in the head, eyes or neck. Let the breath decide: if it becomes short, held or noisy, you have stayed too long or gone too deep.
+ Is Supta Konasana suitable for beginners?
No — Supta Konasana is an advanced inversions posture. It asks for strength, range and control that take a long time to build, and it is much better learned with in-person guidance than from a page. Work through the preparatory postures listed below first, and treat the full shape as a long-term project rather than a goal for this month.
+ What are the modifications for Supta Konasana?
The variations and progressions section above sets out the specific options for Supta Konasana. Three adjustments apply to almost any posture: raise the hips on a folded blanket or cushion in seated work, bend the knees in anything that loads the back of the legs, and use a wall, chair or block to take weight and remove the fear of falling. A supported version practised often produces more change than a deep version practised rarely.
+ What does Supta Konasana mean in Sanskrit?
Supta Konasana translates as reclining angle pose — supta = reclining, kona = angle The name follows Sanskrit convention, but the posture itself is modern and is not described in the classical texts.

Prepare with

Release with

Cautions

  • neck injury
  • high blood pressure
  • pregnancy

More inversions

Keep reading

Educational content, not medical advice. Check with a doctor before starting new practices if you have a health condition or are pregnant.