Upavistha Konasana: How to do & What are its Benefits?


Upavistha Konasana, or Wide Angle Seated Forward Bend, is a useful beginners’ pose to stretch, unwind and relax. 

The Sanskrit word Upavistha Konasana has a wonderful meaning. In which Upavistha means sitting, seated, and Kona stands for Angle and Asana means yoga posture. In simple ways, an asana is forward bending with leg stretching, that is used in many seated bend and twists related asana.

This yoga pose can also be useful to women as it helps to regulate menstruation and the ovaries.

How to do Upavistha Konasana?

Step 1:

Sit on the floor with legs extended out in front (Dandasana).


Step 2:

Use a blanket, bolster or block for extra lift in the spine if needed.


Step 3:

Exhale and open the legs wide. Reach out through your heels and press though the balls of the feet.


Step 4:

Draw the thigh muscles up. Look up, lift your chest and extend your spine.


Step 5:

Exhale and extend forwards from the pelvis. Keep the length in your spine as you walk your hands forward between your legs.


Step 6:

Reach through the crown of your head towards your feet.


Step 7:

On each exhalation, sink a little deeper.


Step 8:

Stay for thirty seconds to one minute, or longer if comfortable. Inhale, release the hands and slowly come up. Bring the legs together.

Upavistha Konasana Benefits

  • Upavistha Konasana stretches the adductor muscles of the groin and also activates the joint muscles.
  • The continuous apprehension of this yoga stimulates the body parts and also stimulates and tone your abdominal organs.
  • By regular practicing of Wide-Angle Seated Forward Bend will open the hands and legs stiffness, which is the only disease of old age.
  • It makes the spinal cord and vertebrate columns stronger.
  • Along with this, it also improves the digestive tract.
  • Upavistha Konasana calms the mind and also gives relief from fatigue and stress.
  • It also improves flexibility in the legs, shoulders, hands, neck, arms, spine and increases energy.
  • Upavistha Konasana also provides relief for those suffering from sciatica and arthritis.
  • This pose detoxifies your kidneys, also may be beneficial for pregnant or menstruating women.
  • This pose helps in infertility and menstruation in women.

Precautions for Upavistha Konasana

Upavistha Konasana may be good for your health, but here are some precautions that will bring about.

  • According to the experts, this asana is considered best when yogi practiced early in the morning. Mornings are preferred as the food is digested as well as the body has the energy to perform the asana. Due to some reason, you cannot practice it in the morning, you can practice this asana in the evening as well. But at least keep 3-5 hour gap between your practice and meal.
  • If you suffer from lower-back injury, Sit up high on a folded blanket and keep the torso upright.
  • Don’t perform in the problems related to hamstrings or groin.
  • In the case of pregnancy must avoid this.
  • During practice, if you find any pain or discomfort, please exit the pose and ask for the expert’s guidance and doctor’s advice.

References : Link1 | Link2

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