Supta Koṇāsana (Sleeping Angle Pose) is an inverted wide-angle posture where the practitioner rolls backward, extends the legs wide overhead, touches the toes to the floor behind the head, then rolls forward to balance in a seated V-shape. It combines elements of an inversion, a wide-legged fold, and a rolling balance. It follows Upavīśtha Koṇāsana and shares its emphasis on adductor flexibility.

From supta (sleeping, reclining), koṇa (angle), and āsana (seat). The 'sleeping' aspect refers to the reclined, inverted quality of the pose — the practitioner lies back with the legs overhead. The 'angle' refers to the wide spread of the legs, mirroring the Koṇāsana family of postures.

Supta Koṇāsana has a 16-vinyāsa count. Vinyāsa 7 (Saptaḥ) — jump through and lie back. Vinyāsa 8 (Aṣṭau) — roll back, extend legs wide behind the head, toes touch the floor, hold for five breaths. Then roll forward to balance in a seated wide-leg position briefly before exiting. Standard exit vinyāsa follows.

From Adho Mukha Śvānāsana, inhale jump through and lie down on the back. Exhale, using core strength, roll the legs overhead and extend them wide, touching the toes to the floor behind the head. The hands catch the big toes in the overhead position. The legs are straight and as wide as possible. Hold for five breaths.

In the full posture, the practitioner is on the upper back and shoulders with the legs extended wide overhead. The toes touch the floor behind the head, and the hands hold the big toes. The back rounds to accommodate the shape, and the neck is flexed. The legs are as wide as adductor flexibility allows, with the knees straight. After five breaths, the practitioner uses bandha control to roll up to a seated balance, landing in an Upavīśtha Koṇāsana-like shape while still holding the toes, briefly balancing before lowering.

After rolling forward to balance, release the toes. Bring the legs together, cross the ankles, press the palms, inhale lift, exhale jump back. Complete the standard vinyāsa.

Nāsāgra dṛṣṭi (nose) during the inverted position. The gaze is toward the nose while the legs are behind the head. During the forward roll and balance, the dṛṣṭi may briefly shift upward.

The roll back requires uḍḍīyāna bandha to control the descent and maintain the shape. The roll forward to balance demands maximum bandha engagement — both mūla and uḍḍīyāna — to generate the momentum and control needed to arrive upright without releasing the toes. This controlled rolling is one of the most bandha-intensive transitions in the seated sequence.

In the inverted position, the weight is on the upper back and shoulders, never on the cervical spine. The legs extend straight and wide. The hands maintain a firm grip on the big toes throughout the pose and the transition. The neck is protected by keeping the weight on the shoulders. During the forward roll, the spine articulates vertebra by vertebra. The landing balance requires the sit bones to be the contact point, with legs wide and torso upright.

Bearing weight on the neck/cervical spine rather than the upper back and shoulders. Bending the knees to reach the toes to the floor behind the head. Releasing the toes during the forward roll — the hands should maintain contact throughout. Rolling forward without control and collapsing rather than arriving in a balanced position. Insufficient leg width in the overhead position.

Supta Koṇāsana deeply stretches the adductors, hamstrings, and the entire posterior chain in an inverted position. The cervical and thoracic spine are in significant flexion. The shoulder stabilizers work to maintain the toe grip. The abdominal muscles control both the roll-back and roll-forward. The inversion increases blood flow to the upper body and head. The paraspinal muscles are stretched along the entire length of the spine.

The mild inversion quality is considered therapeutic for circulation, particularly venous return from the legs. The wide-legged overhead position opens the adductors under the assistance of gravity. The spinal flexion in the inverted position can help decompress the lumbar vertebrae. The rolling action massages the spine. The pose is calming for the nervous system due to its inversional quality.

If the toes do not reach the floor behind the head, keep the legs at whatever angle is accessible overhead. Use a wall behind the head to rest the feet against. If the forward roll is not achievable, simply roll back to lying down and sit up separately. A folded blanket under the shoulders protects the neck. The teacher may assist the forward roll by gently guiding the student's momentum.

Upavīśtha Koṇāsana immediately precedes and develops the wide-leg flexibility. Halāsana (Plow Pose, in the finishing sequence) shares the legs-overhead pattern. Sarvāṅgāsana (Shoulderstand) builds comfort in the inverted position. The rolling practice from Garbha Piṇḍāsana develops the spinal rolling technique.

Supta Pādāṅguṣṭhāsana follows in the sequence and returns the practitioner to a supine position with one leg at a time, providing a gentler and more controlled stretch. The vinyāsa between provides the extension of upward dog as a counterpose to the deep spinal flexion.

The rolling movements in Ashtanga — from Garbha Piṇḍāsana through Supta Koṇāsana to Ubhaya Pādāṅguṣṭhāsana — represent the continuous flow of consciousness through different states. The practitioner moves from inversion to balance to seated with an unbroken thread of awareness, embodying the Yoga Sūtra concept of pratyāhāra flowing into dhāraṇā (concentration). The transitions demand such total attention that the mind cannot wander.