One of the restorative poses you can use to start your experience with inverted poses is Supta Konasana. This is a more challenging version of halasana (plough pose). In terms of their roots, "supta" means "reclining" or "sleeping", "kona" means "angle" and "asana" means "pose". As the name very clearly indicates, it is done while lying on one's back.
Sleeping is linked to relaxation and refuelling the body for later activity. Supta konasana has similar effects because it strengthens the entire body from head to toe while revitalising the practitioner. So let's start with the pose's dos and don'ts before moving on to its practice guide.
Steps to do Reclining Angle Yoga Pose / Supta Konasana
- Lie on the mat in supine position. Keep the feet together and place the hands close to the thighs. Inhale slowly lift the legs up to a 90 degree angle.
- Support the back with your hands and gently raise the hips & lower back off the mat.
- Exhale extend the legs behind over the head and place the toes on the mat. Try to keep the back perpendicular to the mat.
- Hold the toes with your palms and spread your legs wide apart. Maintain the pose while breathing normally. Exhale, bring the legs closer, bring them on to the mat, hands beside the hips relax in Shavasana(Corpse Pose).
Tips for beginners
- After placing the legs behind the head, avoid rounded back posture.
- When bringing your legs back to the floor to release the pose, avoid bending your knees.
- When lying on the spine, place two to three folded blankets under the shoulders. Beyond the covers are the head and neck. The stacked blanket prevents injury to the neck while rolling the legs behind the head.
- Place a chair on each side of your head, two at a time. Maintain a hand's distance between them and your head. Roll your legs into the pose, then place them on the chair. If you can't reach the floor all the way, it makes the pose possible.
Benefits
- Tones the legs.
- Improves digestion.
- Stimulates thyroid gland, helping with metabolic problems.
- It stretches the spine, legs, back, arms, thighs and calves.
- Improves concentration.
Watch out for
- Avoid this pose in case of diarrhoea, menstruation, slipped disc, severe back pain, neck pain, hernia, high blood pressure.
Variations
- Hold your ankles instead of the toes. This variation is called Supta Konasana B.
- Supta Konasana is a variation of Halasana(Plough Pose).
