This relaxing and energizing yoga pose will stretch your neck, legs, spine, and more. Learn 2 ways to do Reclining Angle Pose below…
Reclining Angle Pose (Supta Konasana) – also known as Sleeping Angle Pose or Shoulderstand Splits Pose – is an intermediate-level yoga pose that combines an inversion stretch with balance and strength. This restorative pose is part of the Ashtanga primary series, and is sometimes considered a variation of Plow Pose.
Along with stretching the neck, spine, and legs, Reclining Angle Pose also helps to strengthen the back and core muscles, stimulate the thyroid gland, and energize the body. It is also believed to help improve concentration and focus, and to activate the throat chakra and stimulate communication and authentic self-expression.
To modify the pose, you may rest your feet against a wall, or place yoga blocks under your toes for support. You may also wish to rest your neck and shoulders on a folded blanket. Be sure to allow a slight curve in the spine in this pose, rather than trying to keep a straight spine, which can put additional pressure on the neck.
Those with neck or shoulder injuries should avoid this pose.
How to Do Reclining Angle Pose:
There are multiple ways to enter this pose. Here is one version, starting from Dandasana:
- From Staff Pose, while, engaging the core mindfully, roll the spine back onto the mat one vertebra at a time until fully reclined.
- Keeping the arms extended along the torso with the palms pressing into the mat, draw the knees up and roll the feet up and over until they touch the ground behind the head.
- Part the feet and take hold of each big toe with the corresponding hand.
- For a deeper expression of the pose, let go of the toes and clasp the hands behind the back. Extend the sit bones toward the sky. Keep the drishti (gaze) upward and the neck straight.
You can also enter this pose from Plow Pose:
- Starting in Plow Pose, bring the knees into the chest rapidly, raising the pelvis and lower back up. Straighten the legs when the lower back begins to rise.
- Take the legs slowly down behind the head and place the hands into the lower back for support.
- The tops of the feet can be on the mat if you point them but for a deeper back and leg stretch push through the heels.