IntermediatesupineVariations (1)
Supta Konasana
सुप्त कोणासन
Supta Konasana is a supine pose that stretches the hamstrings and inner thighs. It strengthens the core and improves flexibility in the hips.
Anatomy Involved
Benefits
- Stretches hamstrings and inner thighs
- Strengthens core muscles
- Improves hip flexibility
- Stimulates abdominal organs
- Calms the mind
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Hamstring injury
- Sciatica
- Lower back pain
- Hip injury
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Press the back of the head gently into the floor
- 2Keep the lower back in its natural curve
- 3Relax the shoulders away from the ears
- 4Soften the facial muscles and jaw
- 5Breathe deeply into the belly
- 6Allow the hip joints to open gradually — never force
- 7Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
arthritis
Place a folded blanket under the hips for support.
menstruation
Avoid deep stretch, use props to support legs.
Target Areas
Practice Flow
About this Pose
Supta Konasana is a supine pose that stretches the hamstrings and inner thighs. It strengthens the core and improves flexibility in the hips.
How to Practice
1. Lie supine with legs extended and arms alongside your body.
2. Inhale and lift both legs together to a 90-degree angle.
3. Exhale and slowly spread both legs apart as wide as possible, creating a 'V' shape.
4. Place your hands on the floor between your legs or hold onto your legs for balance.
5. Press your lower back into the floor and engage your abdominal muscles.
4 more steps remaining
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Frequently Asked Questions
Common questions about Supta Konasana
What is Supta Konasana?
Supta Konasana is a supine pose that stretches the hamstrings and inner thighs. It strengthens the core and improves flexibility in the hips.
What are the benefits of Supta Konasana?
Stretches hamstrings and inner thighs. Strengthens core muscles. Improves hip flexibility. Stimulates abdominal organs. Calms the mind.
Who should avoid Supta Konasana?
Avoid this pose if you have: Hamstring injury, Sciatica, Lower back pain, Hip injury.
How many steps are in Supta Konasana?
Supta Konasana is practiced in 9 steps. Lie supine with legs extended and arms alongside your body.
Is Supta Konasana suitable for beginners?
Supta Konasana is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Supta Konasana?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Supta Konasana help with?
Supta Konasana is therapeutic for: flexibility, posture correction, digestive problems, anxiety.
What poses should I do before Supta Konasana?
Prepare with: Supta Tadasana, Apanasana, Supta Padangusthasana I. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Konasana with other poses