Supta Konasana

Last updated: December 21, 2023

What Does Supta Konasana Mean?

Supta konasana is an inverted restorative asana that is part of the primary series in Ashtanga yoga and is considered a variation of halasana. The name is derived from the Sanskrit, supta, meaning “sleeping” or “reclined,” and kona, meaning “angle.”

To enter the pose, begin sitting in dandasana. Engaging the core mindfully, roll the spine back onto the mat one vertebra at a time until fully reclined. Keeping the arms extended along the torso with the palms pressing into the mat, draw the knees up and roll the feet up and over until they touch the ground behind the head. Part the feet and take hold of each big toe with the corresponding hand. For a deeper expression of the pose, let go of the toes and clasp the hands behind the back. Extend the sit bones toward the sky. Keep the drishti (gaze) upward and the neck straight.

Supta konasana may also be referred to as sleeping angle pose in English.


Yogapedia Explains Supta Konasana

Supta konasana is believed to activate the visuddha (throat) chakra. This chakra is the center of communication and opening it stimulates authentic expression, faith and understanding.

Supta konasana also has the following benefits:

  • Improves concentration
  • Massages the thyroid gland
  • Strengthens the back and abdominal muscles
  • Stretches the spine, legs and arms

To ease pressure on the spine, place a folded blanket under the shoulders and neck. For a modified version, place the feet against a wall or use yoga blocks to support the feet.

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