Upavistha Konasana Meaning, Steps and Benefits

The name of this yoga pose comes from Sanskrit language in which Upavistha means seated, kona means angle and asana means posture. So in English language this pose is also known as Wide-Angle Seated Forward Bend Pose. Upavistha Konasana opens up the inner thigh muscles, stretched the hamstrings, and the lower back.
Upavistha Konasana Meaning, Steps and Benefits
Upavistha Konasana Meaning, Steps and Benefits

Upavistha Konasana Steps

  • Sit in Dandasana (Staff Pose), then lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex). Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees. As with Dandasana, if you can’not sit comfortably on the floor, raise your buttocks on a folded blanket.
  • Rotate your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. Reach out through your heels and stretch your soles, pressing though the balls of the feet.
  • With your thigh bones pressed heavily into the floor and your knee caps pointing up at the ceiling, walk your hands forward between your legs. Keep your arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible.
  • Increase the forward bend on each exhalation until you feel a comfortable stretch in the backs of your legs. Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso.

Upavistha Konasana Benefits

  • Stretches the adductor muscles of your groin
  • Stretches your hamstring muscles
  • Strengthens the supportive musculature of your spine
  • Encourages activation of your core muscles
  • Traditionally throught to increase blood flow to the pelvis, thus keeping the pelvic region healthy
  • Calms the brain

Preparatory Poses of Upavistha Konasana

  • Prasarita Padottanasana
  • Supta Baddha Konasana
  • Supta Padangusthasana
  • Baddha Konasana
  • Dandasana

Follow-up Poses of Upavistha Konasana

  • Gomukhasana
  • Malasana
  • Padmasana
  • Siddhasana or Sukhasana
  • Supta Padangusthasana
  • Baddha Konasana
  • Bakasana

How to do Upavistha Konasana


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