Reclining Angle Pose - Supta Konasana

Supta Konasana or the reclining angle pose is a complicated pose and often categorized as quite difficult. It is also considered an altered version of Halasana or the plough pose.

This pose is considered all a combination of different simpler poses in yoga. It is also one of the restorative poses which provide great relief once you get used to doing it.

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Restorative poses are poses that are not necessarily vigorous but are deep poses that provide long term benefits. Restorative yoga helps the body find its own mechanisms to heal as it is not taxing the body. There are special classes conducted for restorative yoga just like power yoga or hot yoga. This form of yoga does not have any special time requirement and usually needs support by way of props. These props are a way for your body to hold the poses longer so as to be able to derive maximum benefit. Most shoulder and head stands are a part of restorative yoga.

Steps :

  1. Start by placing some blankets on the floor, folded neatly. These folded blankets will support your neck and shoulders.
  2. Lie on these blankets with your neck and legs on the floor while the shoulders on the folded blankets. Your legs need to be folded at the knee with feet flat on the ground.
  3. Lift your hips and legs to take your legs overhead and spread them wide apart.
  4. Lock your fingers behind your back and roll your shoulders down, pushing your feet down to the floor over your head. Your toes should be touching the floor.
  5. You can use your interlocked fingers to push your ribs up, raising your back further. You can also try and grasp your toes over your head.

  6. Hold this position for 20 to 30 seconds and slowly come back to the starting pose.
  7. In this reclining angle pose, you can also go into the halasana or the plough pose or the parshva halasana or the side plough pose.

Precautions :

  • Avoid this pose if you have any chronic pain or injuries of the neck, back or the legs.
  • If you practice yoga regularly, then you might want to do this pose with an instructor or with guidance till your pain recedes.
  • People who have injuries like those of whiplash or disc degeneration should do this pose very carefully.

Beginner’s Tip :

As a beginner’s tip for the reclined angle pose, you need to start extending your legs slowly, one at a time. Hold the pose for shorter durations till your body gets used to this pose.

Benefit to Body Part :

  • It stretches the spine, the legs, the back, the arms, thighs and calves.
  • This pose can broaden and soften the belly.
  • It makes the neck, face and eyes and throat flexible.
  • By stretching your entire length, it also improves your concentration.

Therapeutic Applications :

  • The reclining angle pose is good for the thyroid gland.

Variations :

  • You can, as you saw in the steps, grasp your big toes in the outstretched form, rather than locking your hands behind your back.
  • You can use different pillows and supports to increase or decrease the intensity of the pose.

Preparatory Poses :

  • Plough Pose (Halasana)
  • Supported Shoulder Stand (Sarvangasna)
  • One Leg Shoulder Stand (Ek Pada Salambha Sarvangasana)
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