Yoga Asanas

Upavistha Konasana - Wide-Angle Seated Forward Bend Pose

Posted on 2019-03-07

The name Upavistha Konasana originates from the Sanskrit language where ‘Upavistha’ translates to mean ‘sitting,' ‘Kona’ is ‘angled’ and ‘asana’ means ‘posture.' The beauty in yoga is the healing and strengthening benefits you can get with simple postures. Upavstha konasana is one such posture which is simple-looking but with a lot of health benefits for your mind, body, and soul.

The secret of unlocking health benefits of this posture is continuous and correct practice under the guidance of a professional yoga instructor. While in this position, keep your spine relaxed and your feet stretched firmly on the ground or a suitable yoga-mat.

Step by step Guide for Upavistha Konasana

Step 1: Sit upright with your legs stretched at 90 degrees. With your palms on the floor, bring your pelvic muscles forward and extend your legs for another 10 to 20 degrees.

Step 2: By this time, you should be feeling a slight curve on your back. Keep extending the legs further while breathing in slowly. The toes should be stretched out and curving inwards towards you.

Step 3: slow down and take deep breathes after every stretch. Remember the process is what is most important. Do not hurry to the result before confronting your fears.

Step 4: Continue stretching the feet until your back feels comfortable and straight. Inhale deeply and stay on the position for a maximum of a minute before repositioning.

Precautions before Undertaking Upavistha Konasana

The posture should be done 6 hours after taking a meal. Ensure to stay hydrated in between to ease digestion. The meal will also give you enough energy to carry out the pose. However, your bowels should remain empty during practice.

The best time to carry out the pose is early in the morning immediately after waking up or 6 hours after a meal in the evening on an empty stomach.

If you’re pregnant, have a tear in the hamstring or an injured back, do not carry out this asana to avoid further damage and injuries.

Benefits of Upavistha Konasana  

  1. Upavistha Konasana has excellent benefits for the adductor muscles of the groin which gets stretched.

  2. The leg especially the hamstring muscles and the lower back are strengthened.

  3. The bending and breathing intervals stimulate core muscles, toning the belly and improving the digestion process.

  4. Other than the physical benefits, the Sana heals arthritis and sciatica.

  5. The rhythmic breathing involved in Upavistha Konasana leads to increased blood flow to the brain. In return, you experience a heightened sense of well-being in the mind, body, and soul through relaxation.

Science and Upavistha Konasana

Though the posture looks simple, it requires a lot of mental and physical energy. By following through with the pose, you break off the ego conflict within your mind along with the false identity.

Upavistha Konasana straddle pose


The Upavistha Konasana is a simple posture that has immense benefits when practiced often. However, you must do it correctly taking care not to hurt the back in the process.

Where to Start 

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