Hold the feetLegs wideHead heavyHold the feetReclining Angle Pose
Supta Koṇāsana
Read what the gnome says
Reclining Angle Pose! Lie on your back, bring the legs overhead and spread them wide, holding the big toes. Keep the neck long and the legs straight if you can. Use a blanket under the shoulders. Breathe, then roll down slowly. Cozy gnome.
Works on Abdominals · Hamstrings · Adductors
How to do it
- Lie on the back and lift the legs overhead.
- Open the legs wide and take hold of the feet or big toes.
- Keep the spine long, the neck relaxed and hold; bend the knees if the back rounds.
Common mistakes
- Don’t force the legs wide.
- Don’t lift the head or strain the neck.
- Don’t hold the breath.
Benefits
- Changes your view and wakes up the shoulders and core.
- Builds strength and body awareness.
- Calms the mind once it feels steady.
Take care: Skip if you have neck problems, high blood pressure, glaucoma, or are menstruating or pregnant. Come down if you feel pressure in the head.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Inversion
Plow PoseIntermediate
ShoulderstandIntermediate
Shoulderstand with Legs ApartIntermediate
Side PlowIntermediate
Snail PoseIntermediate
Wall-Supported Half HandstandIntermediate
Practised by real people
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