How to do Reclining Angle Pose (Supta Konasana)

Lie on Your Back

Lie on your back with your legs together and your arms by your sides, palms down.

Lift the Legs

Exhale, press into your arms and lift your legs and hips up, bringing your hips over your shoulders.

Legs Over the Head

Take your legs over your head and lower your toes to the floor behind you. Keep your neck still and do not turn your head.

Open the Legs Wide

Open your legs wide into a V and hold each big toe with the same-side hand.

Hold and Breathe

Keep the legs straight and the back long. Gaze towards your nose and hold for 5 breaths, then release the toes and roll down slowly, one vertebra at a time.

✅ Benefits

Stretches the hamstrings, back and shoulders
Lengthens the spine
Builds core control
Encourages an inward, calm focus

🌿 Wellness Support

A calming inverted pose that many people find quietening
A gentle way to stretch the back of the body

⚠️ Precautions

Stop at once if you feel pain or pressure in the neck
Place a folded blanket under the shoulders, with the head off it, to protect the neck
If the toes do not reach the floor, support the back with your hands or rest the feet on a chair
Never turn your head while in the pose

🩺 Check With a Healthcare Professional First If You Have

A neck injury or neck pain
High blood pressure or a heart condition
Glaucoma or a recent eye procedure
Pregnancy or during menstruation if you prefer to avoid inversions

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