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Supta Konasana

Reclining Angle Pose

supta = reclining, kona = angle

Written and reviewed by The Kriya Yogi · Updated 21 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

Part of the modern Ashtanga primary sequence. The classical texts name plough-like shapes only loosely; this wide-legged version is twentieth-century.

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. Our natural cork yoga mat offers a grounded 5 mm surface for regular practice.

What research shows

Weight sits on the shoulders and upper back, and the neck must not take it — if the chin is jamming into the chest, the posture is too deep for today. The wide legs increase hamstring and adductor demand compared with halasana, which is why the feet often will not reach the floor at first; blocks under the toes solve that honestly. The rolling exit that usually follows is a separate skill and should be learned with a teacher.

Questions about Supta Konasana

+ 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?
Work with the shape rather than around it: reduce the range, shorten the lever by bending the nearest joint, and raise the floor toward you. 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.
+ Who should avoid or modify Supta Konasana?
For Supta Konasana specifically: neck injury; high blood pressure; pregnancy. More generally, modify or skip it if you have an acute injury or recent surgery in the area it loads, if you are pregnant and have not been given individual guidance, or if the shape produces sharp, pinching, radiating or electric sensation. Numbness, tingling or pain travelling down a limb is a nerve signal to stop and be assessed, not to breathe through. This page is educational and is not medical advice.
+ What should you practise before and after Supta Konasana?
Prepare with Halasana (Plow Pose), Upavistha Konasana (Wide-Angle Seated Forward Bend). Release afterwards with Shavasana (Corpse Pose), Matsyasana (Fish Pose). Both lists are links on this page, and either can be shortened when time is limited — but do not skip preparation for a posture that loads a joint at end range.
+ 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

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