Vinyala

Pose sheet

Reclining Angle Pose

Supta Koṇāsanaसुप्त कोणासन

Rest on your shoulders, spread your legs behind your head, and hold your big toes.

Open this pose in the 3D body

Steps

Support

Shoulders and upper back; head and toes rest on the floor.

Enter

  1. From Halāsana, rest your toes on the floor behind your head.
  2. Spread your feet evenly, keeping your pelvis lifted.
  3. Straighten your knees while keeping your toes supported.
  4. Hold each big toe with the hand on the same side.
  5. Lift your torso further; keep your heels raised.

Hold

  1. Distribute your weight evenly between both shoulders.
  2. Keep your torso lifted and your legs straight.
  3. Keep your head centered and still.

Exit

  1. Bring your feet together into Halāsana; release your grip.
  2. Press your palms down; slowly lower your back, keeping your head supported.
  3. Rest your legs on the floor and remain lying down.
Breathing
Breathe normally.
Duration
20–30 seconds.

Adapt

Adaptations

  • Elevated shouldersPlace folded blankets under your shoulders; keep your head off them.
  • Elevated feetRest your feet on a raised support behind your head.
  • Narrower straddleBring your feet closer until your knees stay straight without forcing.

Variations

  • Hands supporting your back, keeping your torso lifted.
  • Rolling-up variation: roll up to sitting, maintaining your straddle and grip.

Signals of effort

  • Pelvis above your head.
  • Sustained weight on both shoulders.
  • Sustained cervical flexion.
  • Deep flexion and wide abduction of both hips.