Reclining Angle · Supta Konasana

Supta Konasana · 숩타 코나사나 · 누운 각 자세

Primary Series · Yoga Chikitsa (Yoga Therapy) — Seated Sequence

Breath: 5 · Drishti (gaze): nose tip

Roll the legs overhead and wide, catch the toes, then rise on an inhale to a wide V balance before lowering with control. Momentum and braking must cooperate, and the head stays centered throughout to keep the neck safe.

Alignment

Hands — both big toes hooked with two fingers beyond the head
Feet — a wide symmetrical V, both sets of toes touching the floor
Knees — both legs straight, the two sides mirroring each other
Gaze — the nose tip, weight on the shoulders, never crushing the neck

Entering the pose

Roll the legs overhead
Widen the legs, catch the toes
Inhale, roll up to a wide balance

Common mistakes

Turning the head sideways (cervical risk)
Pure momentum, crashing onto the back

Modifications & props

If the roll-up frightens, stay with toes touching down behind the head for five breaths — that is this pose's first half.
Pressure under the neck asks for a folded blanket beneath the shoulders, giving the cervical spine room to float.
Descending with bent knees to absorb the landing is allowed — the straight-leg landing is a later skill.

Benefits

Stretches the legs' back line with neck and shoulders grounded
The roll-up trains core coordination
Adds the circulatory benefit of a mild inversion

Role in the sequence

Upavistha Konasana's wide V now joins forces with rolling. Legs over the head, then up on controlled momentum to a held V — one of Primary's most dynamic transitions, a negotiation between propulsion and braking. Its first phase, legs overhead on the shoulders' support, is also a preview trailer for Salamba Sarvangasana in the finishing sequence.

Practice notes

Supta means reclining, kona means angle: the same wide angle you just made sitting, now built upside down on your back. Placing it immediately after Upavistha Konasana is no accident — the sequence wants you to meet the same shape once more from the other side of gravity.

The movement is short but the count is busy. From lying down, the legs swing overhead and open, the toes touch the floor and the big toes are held for five breaths; then you inhale, lift the legs, and roll down and up to balance and sit with the legs straight. That roll is half the pose, and the skill in it is controlling the descent so the heels do not slam into the floor.

Rolling up and falling backwards is a matter of timing rather than strength. Lower the legs before the torso and the momentum dies; move torso and legs in the same instant and you arrive exactly at the seat. Two checks: in the overhead position, is any weight resting on the neck when it should be on the shoulders, and does the chin stay tucked as you roll down? If the neck is unhappy, postponing this pose is the right decision.

Nervous about the roll? Stop at legs-overhead.

Written by Choi Seongjin — 20 years of Ashtanga practice, currently teaching three classes a week. Last updated: 2026-09-05.

This guide is for general information and is not medical advice. If you are pregnant, injured, or have a medical condition, consult a qualified teacher or physician before practising. Disclaimer & Legal Notice

Other poses in this sequence

Ashtanga Shala — Ashtanga Vinyasa Yoga guide · Blog