Supta Konasana I Sleeping Angle Pose I Yoga Tutorial

June 26, 2024•3 min read

Supta Konasana is a seated posture from the Ashtanga Primary Series. It comes near the end of the seated sequence and offers a deep forward bend and leg stretch. Supta, in Sanskrit, means reclining, “Kona” means angle, and “Asana” means pose. Reclined Angle Posture is a beautiful pose that promotes strength, flexibility, and body control.

Benefits of Supta Konasana

Practicing Supta Konasana offers a myriad of benefits, making it a cherished posture in the Ashtanga sequence. Here are some key advantages:

Enhances Flexibility: Targets the hamstrings, groins, and hips, promoting overall flexibility.
Strengthens the Core: Engages the abdominal muscles, aiding in core strength development.
Stimulates Abdominal Organs: Improves the functioning of the digestive system and can help alleviate mild digestive issues.
Calms the Mind: Encourages a state of relaxation, helping to relieve stress and anxiety.

Contraindications for Supta Konasana

While Supta Konasana is beneficial, it’s not suitable for everyone. Individuals with the following conditions should exercise caution or avoid this pose:

Lower back injuries
Severe tightness in the hamstrings or hips
High blood pressure or heart conditions without prior consultation with a healthcare provider

Click here to watch the YouTube tutorial for Supta Konasana

Step-by-Step Instructions for the Full Expression of Supta Konasana

We will be entering this posture from downward facing dog, having just taken a vinyasa after Upavishta Konasana to seated position.

Sapta: From downward facing dog, Inhale and look forward as you walk or hop your feet through and lay down on the ground.
Ashtau: Inhale take your legs over head, spread your legs out wide and grab your big toes. Stay here for five deep breaths.
Nava: Inhale, roll up to balance on your sits bones'
Exhale, lower your legs down and land on your calves (keep your feet flexed here).
Dasa: Inhale, lift your head up.
Ekadasa: Exhale, release your hands.
Dvadasa: Inhale, cross your legs, lift your body up off the ground.
Trayodasa: Exhale and jump back into Chaturanga Dandasana.
Caturdasa: Inhale into upward facing dog.
Pancadasa: Exhale into downward facing dog.

Tap above or click here to watch the YouTube tutorial for Supta Konasana

Modifications for Supta Konasana

Not everyone can perform the full expression of Supta Konasana initially. Here are several modifications to make this pose more accessible:

Elevate the Hips: Sitting on a folded blanket can alleviate pressure on the lower back and make the forward bending motion smoother.
Bend the Knees: Slightly bending the knees can help relieve tension in the hamstrings, making the pose more comfortable.

Explore Further with a Full Tutorial

To deepen your understanding and refine your technique, head over to www.youtube.com/@yogawithkrista for a comprehensive tutorial on Supta Konasana. Krista’s expert guidance will help you navigate the nuances of this posture, ensuring a safe and effective practice.

Supta Konasana, with its myriad benefits and the challenge it presents, is a cornerstone of the Ashtanga Yoga Primary Series. Whether you’re a beginner or looking to enhance your at-home yoga practice, incorporating this posture can lead to significant improvements in flexibility, strength, and mental clarity. Remember, yoga is a journey, not a destination. Approach Supta Konasana with patience and respect for your body’s limits, and enjoy the unfolding of its many benefits.

Practice with The Yoga Shala

If you want to join us for LIVE classes, The Yoga Shala offers virtual and in person classes every weekday morning. We are located at 140 Circle Drive, #4, Maitland, Florida. Owner, Krista Shirley, also offers virtual or in person private sessions (Yoga, Meditation, Breath-work, Nutrition, Life Coaching and Mentorship). Visit theyogashala.com for details.

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We hope you find this video series helpful to you in creating or maintaining your yoga practice.

Krista Shirley

Krista Shirley is a level II authorized Ashtanga Yoga teacher, a Pilates Instructor, Body Mechanics/Proprioception instructor and the founder of The Yoga Shala in Maitland, Florida. Krista’s dedication to her personal yoga practice shines through in her teaching. Her energy is contagious and inspiring! Krista specializes in meeting each student where they are. She aims to help clients create a habit of daily movement practices, improve mobility, increase flexibility and strength, rehabilitate from injuries, work towards mastery of movements, and feel good in their bodies! Krista specializes in helping each student truly integrate the body and mind and gain greater proprioception and body awareness. Krista teaches our Morning Mysore program; our beginner yoga classes and our Mat Pilates and Body Mechanics classes at The Yoga Shala. She also offers workshops monthly at the studio. In addition, Krista offers individual private sessions for Yoga, Pilates, Body Mechanics, Reiki, Meditation and Breathwork. Krista is here to help you begin or advance your Ashtanga Yoga journey, Pilates practice, or work on gaining functional mobility through Body Mechanics and looks forward to sharing this transformational and enriching practice with you.

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