IntermediatesupineVariations (1)
Supine Angle Pose
Supta Konasana · सुप्त कोणासन
Also known as: Reclining Wide-Angle Pose · Shoulder Stand Wide Angle
Supine Angle Pose, also called Reclining Wide-Angle Pose is a classical yoga posture. Its Sanskrit name Supta Konasana translates word-for-word as: Supta (Reclining / Sleeping) · Konasana (Konasana) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to lengthen the hamstrings and engage the core. Strengthens core muscles. Improves hip flexibility. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down. A strap can be used to make the posture more accessible and support correct alignment. Practitioners with hamstring injury and sciatica should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Hamstrings(lengthening)
The prominent muscles running along the back of your thighs (hamstrings) experience a profound, sustained lengthening in this pose. This isn't a forceful stretch, but a patient unwinding, allowing the nervous system to gradually release chronic tension often accumulated from prolonged sitting. In a yogic context, this release helps to free apana vayu, the downward-moving energy, promoting a deep sense of grounding and ease in the lower body, which in turn reduces strain on the lower back.
Hip Adductors(lengthening)
The muscles of your inner thighs (hip adductors) receive a gentle yet significant stretch as the legs open to the sides. These muscles can become tight from repetitive activities or simply from lack of movement, restricting hip mobility. As these muscles lengthen, a sense of spaciousness is cultivated in the pelvic region, both physically and energetically, allowing for greater freedom in the hips and releasing deeply held physical and emotional tension.
Quadriceps(activating)
While the focus is on lengthening the hamstrings, the muscles on the front of your thighs (quadriceps) are subtly engaged to extend the knees and keep the legs active. This co-activation creates a balanced action across the knee joint, protecting it from hyperextension and deepening the hamstring stretch safely. This intelligent engagement brings awareness to the front of the body, balancing the release happening in the back and creating a holistic experience of the leg.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Hamstring Injury
Aggressive stretching of a torn or strained hamstring can reinjure muscle fibres — the attachment near the sitting bone is especially vulnerable.
Bend the knees significantly to remove tension from the hamstrings; fold only as far as the spine stays long.
Sciatica
Certain hip stretches and forward bends pull on the sciatic nerve, temporarily increasing radiating pain down the leg.
Bend the knees deeply to reduce tension on the sciatic nerve; prioritise a long spine over straight legs.
Back Injury / Back Pain
Spinal flexion, extension, or rotation under load can compress vertebral discs or strain the paraspinal muscles.
Bend both knees generously, hinge from the hips rather than rounding the spine, and rest hands on blocks or thighs.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Limit the range of hip movement, avoid positions that cause clicking or sharp pain, and use props to support the hip.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Strap
Loop a strap around the feet when the hands cannot reach — this maintains proper spinal length and prevents rounding the lower back to close the gap.
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
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 Supine Angle Pose?
Supine Angle Pose, also called Reclining Wide-Angle Pose is a classical yoga posture. Its Sanskrit name Supta Konasana translates word-for-word as: Supta (Reclining / Sleeping) · Konasana (Konasana) · Asana (Pose). In this posture, the body releases into the support of the floor, allowing gravity to assist. The posture works to lengthen the hamstrings and engage the core. Strengthens core muscles. Improves hip flexibility. It is particularly valued for developing greater flexibility and improving overall posture. Suitable for intermediate practitioners with foundational yoga experience, it is a calming cool-down. A strap can be used to make the posture more accessible and support correct alignment. Practitioners with hamstring injury and sciatica should approach with care or consult a qualified teacher.
What are the benefits of Supine Angle Pose?
Stretches hamstrings and inner thighs. Strengthens core muscles. Improves hip flexibility. Stimulates abdominal organs. Calms the mind.
Who should avoid Supine Angle Pose?
Avoid this pose if you have: Hamstring injury, Sciatica, Lower back pain, Hip injury.
How many steps are in Supine Angle Pose?
Supine Angle Pose is practiced in 9 steps. Lie supine with legs extended and arms alongside your body.
Is Supine Angle Pose suitable for beginners?
Supine Angle Pose is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Supine Angle Pose?
You may use: strap. Props make the pose more accessible and comfortable.
What conditions does Supine Angle Pose help with?
Supine Angle Pose is therapeutic for: flexibility, posture correction, digestive problems, anxiety.
What poses should I do before Supine Angle Pose?
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