Reclining Angle Yoga Pose
overview

Reclining Angle Yoga Pose is a reclined, inverted forward bend pose that targets the hamstrings and calves and is ideal for yogis and yoginis at an intermediate to advanced level.

svadisthana – the sacral chakra
visuddha – the throat chakra
related poses
How To Do Reclining Angle Yoga Pose
  1. Begin in the Plow Pose (Halasana). When your feet or toes are on the mat (or as low as you can manage), exhale and begin to open your legs into a wide angle.
  2. As you open your legs, use your hands to grab onto the feet or toes. Continue to open your legs, trying to keep your feet as close to the ground as they were in the Plow Pose. Place the tops of the feet on the floor if you’re comfortable, or push through the heels to enhance the stretch along the backs of the legs.
  3. Check your position. Both legs should be straight, feet close to if not touching the floor; if possible, your arms should be pressed against the floor or mat, hands still clutching the feet. Your arms and legs should be at the same angle and your shoulders should be pressed into the floor, weight evenly distributed across them.
  4. Hold this position for 30-60 seconds, taking deep, controlled breaths. To come out, return the legs back to Plow Pose, or roll out of the position slowly.
Notes
  • Breathe deeply through each step.
  • Keep your neck lifted slightly off the ground in this pose; this will prevent you from putting stress on your neck.
  • This asana can put strain on the spine, causing injury if performed improperly. Starting out, it’s best to have a partner or instructor present to assist you through the steps.
  • Do not perform if you have diarrhea or if you are currently menstruating. If you are pregnant, only perform this position if you are experienced with it — do not attempt to learn while pregnant. Even if you are experienced, it’s recommended that you consult your physician.
  • Avoid if you have high blood pressure (hypertension), slipped disc or hernia.
  • Do not perform if you have neck, back, shoulder or leg injury.
Tips

When you grab your feet with your hands, try grabbing onto the big toe only. Stretch the big toe as often as you can in other positions as well; flexibility in the big toe will help develop balance and improve most asanas.
Read the Tips and extra information for the Plow Pose before trying the Reclining Angle Pose. This will help prepare you for the position and remind you of the cautions.

Stretches & Strengthens

All Muscles: Shoulders, hamstrings, calves, spine

Target Muscles: Shoulders, hamstrings, calves

Health Benefits of Reclining Angle Yoga Pose
  • Stimulates thyroid glands.
  • May help with diabetes.
  • Can ease constipation.
  • Helps relieve backache and headache.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Supta Konasana

(SOOP-tah cone-nAHS-anna)

supta: asleep, resting, inactive
kona: angle, corner
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?