Reclined angle (hold)
Supta Konasana
Yogaintermediatetimedno equipment
A wide-legged plough: lying on the upper back with hips lifted high over the shoulders, the straight legs go over the head and spread as wide as possible, toes on the floor, while the hands hook the big toes with straight arms; in Ashtanga it ends by rolling up through a seated balance.
How to do it
- Lie on the back; lift the joined straight legs and roll the hips up and over until the balls of the feet touch the floor behind the head.
- Spread the legs as wide as possible, toes on the floor.
- Reach the arms back and hook each big toe with index and middle fingers; arms straight.
- Hips stay high, weight on shoulders and upper back, back of head on floor; gaze to the nose. Hold.
- Ashtanga exit: push off the toes and roll up on a rounded back to balance on the sit bones with legs wide and hands still on the toes, then lower the legs and land on the calves, chin toward the floor.
Muscles worked
trapezi, femorali, adduttori, lombari