Upavistha Konasana

As the name suggests Wide-Angle Seated Forward Bend Pose (Upavistha Konasana) is an intense leg stretching Yoga posture as well as various styles of yoga. that is ideal for yogis and yoginis of all levels.

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.

As it is seen in the introduction of asana when you forward bend opens the entire back of your body. That is introspection and peace of body Encourage the emotion. It is considered paramount in the benefits of Upavistha Konasana.

Preparatory Yoga Poses

Follow-up Yoga Poses

Upavistha Konasana is the best practice of the seated forward bends and twists, as well as the wide-leg standing poses. It may be getting ready for:

How To Do Wide-Angle Seated Forward Bend (Upavistha Konasana)

  • To come in Wide-Angle Seated Forward Bend begin the Staff Pose (Dandasana), with the legs outstretched in front of you and back straight.
  • Now lean back slightly and open your legs about 90 degrees.
  • Press the hands and thigh bones against the floor, and rotate the thighs outwardly, so that the knees are pointing up towards the sky. make sure widening the legs another 15 to 20 degrees and the feet flexed with the toes pointing up. (In this position if you can’t sit comfortably, use a folded blanket under the buttocks. )
  • After that keep the spine long, start to bend forward towards between the legs. As you bend, widen the hips more if possible.
  • Increase the forward bend as long as on each exhalation until you do not feel comfortable in the back, When your sternum is parallel to the ground, stop bowing.
  • Now place your hands between the legs in Namaskar Mudra.
  • If you feel comfortable then should take the other position. like grasp the feet with the hands(right to right and left to left), and bolt the fingers around the toes.
  • Breathe deep and long during holding the pose about 1 minute or longer.
  • Then breathe out and slowly get back to the initial position.

Beginner’s Tip

Upavistha Konasana is a difficult posture for beginners. If there is a problem bending slightly forward then take a thickly rolled blanket for it and keep it on the floor in front of you. And if you have more trouble then you can turn the knees a bit. But still, it is important that the knee cap continues to point to the ceiling.

Benefits Of Wide-Angle Seated Forward Bend (Upavistha Konasana)

  • 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 relief from fatigue and stress.
  • It also improved flexibility in the legs, shoulders, hands, neck, arms, spine and increased energy.
  • Upavistha Konasana also provides relief for those suffering from sciatica and arthritis.
  • This pose detoxifies your kidneys along with may beneficial pregnant or menstruating women.


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.


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The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional