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Also known as: Reclining Angle Yoga Pose, Supta Konasana.

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Technique

  1. From a seated position with legs in front of you, lay down.
  2. Take the legs up and over, feet wide.
  3. Grab the big toes and balance on your shoulders and back of the head
  4. Lengthen the spine, lift the sit bones up.
  5. To exit, rock up.

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Form tips

  • Keep the legs as straight as possible.
  • If grabbing the big toes is not possible, adjust the width of the legs and grab the ankles.
  • Take the chin away from the chest to put weight on the back of the head rather than on your neck.
Risks
  • If the shoulders are not sufficiently elevated, the weight of the torso can put pressure on the neck.
  • You can place a folded blanket under the shoulders to allow the neck to hang freely and avoid direct pressure on the cervical spine

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Muscles

Flexibility

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Legs
  • Pelvis
  • Neck
  • Spine

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Trunkflexion
Kneeextension
Hipflexion
Neckflexion
trains stretches
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