Ashtanga – Supta Konasana


  1. EXHALE. Roll back and apart the legs. Grab the big toes with the index, middle fingers and the thumb around it, as in A, or instead grab the legs, as in B.STAY HERE FOR 5 LONG DEEP BREATHS
  1. INHALE. Roll all the way up, and balance n the seat bones.
  2. EXHALE. Fold forward landing on the calf muscles with the feet flex.
  3. INHALE. Look up.
  4. EXHALE. Release the Asana.



In order to land on the calf muscles instead of the heels the legs must be very straight. Be careful with the neck. When needed bend the knees.

Supta Konasana A1

Supta Konasana A2

Ashtanga Yoga Table of Contents