Supta Konasana
सुप्त कोणासन
Supta Konasana is a wide-legged Halasana with toes on the floor behind the head.
Anatomy Involved
Benefits
- Stretches hamstrings and adductors deeply
- Spinal extension in inversion
- Calming
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Neck injuries
- Shoulder injuries
- High blood pressure
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 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
- 6Hinge 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
neck pain
Place blankets under shoulders.
Target Areas
Practice Flow
About this Pose
Supta Konasana is a wide-legged Halasana with toes on the floor behind the head.
How to Practice
1. Start from Sarvangasana.
2. Legs straight up.
3. Exhale, lower legs behind the head (Halasana).
4. Spread legs wide — V shape.
5. Hold big toes with the hands.
5 more steps remaining
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Frequently Asked Questions
Common questions about Supta Konasana
What is Supta Konasana?
Supta Konasana is a wide-legged Halasana with toes on the floor behind the head.
What are the benefits of Supta Konasana?
Stretches hamstrings and adductors deeply. Spinal extension in inversion. Calming.
Who should avoid Supta Konasana?
Avoid this pose if you have: Neck injuries, Shoulder injuries, High blood pressure.
How many steps are in Supta Konasana?
Supta Konasana is practiced in 10 steps. Start from Sarvangasana.
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: blanket. Props make the pose more accessible and comfortable.
What conditions does Supta Konasana help with?
Supta Konasana is therapeutic for: flexibility, insomnia.
What poses should I do before Supta Konasana?
Prepare with: Supta Konasana, Supta Tadasana, Apanasana, Supta Padangusthasana I. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Supta Konasana with other poses