How to Do Supta Upavistha Konasana Pose | Reclining Straddle Pose

Supta Upavistha Konasana, sometimes called Reclining Straddle Pose or Reclining Wide-Angle Pose, is one of those Yoga poses that looks deceptively simple but holds so much goodness. It’s a beautiful restorative posture that invites you to open up, let go and surrender into stillness.

This pose gently stretches the inner thighs, hips and groin while encouraging deep relaxation. It’s the kind of pose that reminds you: Yoga isn’t about pushing or achieving — it’s about creating space in the body and the mind. And the best part? You get to lie down while doing it.

Whether you’re winding down after a dynamic flow, practising Yin Yoga, or simply need a few minutes to soften and breathe, Supta Upavistha Konasana meets you exactly where you are. In this guide, we’ll walk you through how to practise it safely and comfortably, with modifications so it feels good in your body — not just “correct.”

How To Do Supta Upavistha Konasana (Reclining Straddle Pose)

Start in a seated position
Begin sitting tall with both legs extended in front of you. Ground through your sit bones and take a moment to lengthen your spine.

Open your legs wide
Slowly open your legs out to the sides, creating a wide V shape. There’s no perfect width here — go as wide as feels comfortable without forcing. Flex your feet gently and keep your toes pointing upward.

Begin to recline
Place your hands behind you for support and slowly start to lower your upper body toward the floor. If you have a bolster or a couple of pillows, place them behind you so your back and head have something soft to rest on. This is a restorative pose, props are your best friend!

Settle in and soften
Once you’re lying back, let your arms rest wherever feels natural — by your sides, on your belly, or gently out to the sides. Close your eyes. Allow your legs to feel heavy, your hips to soften, and your whole body to relax into the support beneath you.

Breathe and stay
In a Vinyasa class, you might hold this for 5–10 breaths. In Yin Yoga, you can stay for 3–7 minutes. Let each exhale release a little more tension. There’s no rush. There’s nowhere else to be.

Come out slowly
When you’re ready, use your hands to gently guide your legs back together. Roll onto one side and pause for a moment before pressing back up to seated. Notice how you feel.

The Benefits of Supta Upavistha Konasana (and Yoga in General)

Supta Upavistha Konasana is a pose that works on many levels. Physically, it gently opens the inner thighs, hips and groin — areas that hold a lot of tension, especially if you spend time sitting at a desk or in a car. It also helps release tightness in the lower back and can support better circulation through the pelvis and legs.

But like most Yoga poses, the benefits go deeper than the physical. The reclined, open position of this pose activates the parasympathetic nervous system, helping to reduce stress, calm the mind and encourage a sense of deep rest. It’s the kind of pose that can shift your entire energy from “go-go-go” to “ahhh.”

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about feeling more connected, grounded and present in your body. Even simple, restorative poses like Supta Upavistha Konasana can make a real difference in how you feel, both on and off the mat.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• Janu Sirsasana (Head-to-Knee Pose) — a seated forward fold that invites you to slow down and turn inward
• Constructive Rest Pose — the ultimate grounding posture for when you need to reset
• Supta Baddha Konasana (Reclined Bound Angle Pose) — a restorative hip opener you can hold for minutes

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla