Alignment, Breath & Drishti Cues for Supta Konasana
Supta Konasana (Supta Konasana) belongs to the Inversion posture family and engages the Hamstrings, Shoulders, Lower Back at an intensity of approximately 3.2 METs. Plough with the legs wide and the big toes gripped, then rolling up to a seated fold.
- Breath Rhythm: Maintain Even ujjayi throughout the 30-second hold so nervous system tone remains steady.
- Visual Focal Point (Drishti): Direct the gaze toward Nasagra to quiet peripheral distraction and stabilize balance.
- Primary Anatomical Focus: Concentrates mechanical load and mobility across Hamstrings, Shoulders, Lower Back.
- Minimum Recommended Age: 14 years (168 months).
Ayurvedic Dosha Profile (Vāta, Pitta & Kapha)
In Ayurvedic asana sequencing (Dosha Provenance: modern-synthesis), every posture shifts Vata, Pitta, and Kapha according to its mechanical compression, heat generation, and grounding stability:
- Vāta Effect: Neutral (0) — pair with slow nasal breathing and unhurried transitions to prevent excess mobility or dryness.
- Pitta Effect: Pacifies (-1) — keep the jaw, temples, and abdomen soft when holding for 30 seconds.
- Kapha Effect: Pacifies (-1) — link into dynamic flows or longer holds when seeking metabolic stimulation.
Contraindications & Safety Precautions
- Neck injury
- Disc injury
