Upavistha Konasana - Wide Angle Seated Forward Bend Pose

The name comes from the Sanskrit words ‘Upavistha’ means ‘seated or sitting’, ‘kona’ means ‘angle’ and ‘asana’ means ‘posture or pose’. The Seated Wide Angle Pose opens up the hips and stretches out both the hamstrings, the inner thighs, back, and the shoulders.
Benefits : Stretches the insides and backs of the legs
Stimulates the abdominal organs
Strengthens the spine
Calms the brain
Releases groins

Lower-back injury: Sit up high on a folded blanket and keep your torso relatively upright
Note: As a beginner you might not be able to spread your legs to 90 degrees and more.Listen to your body and spread them as wide as possible and do not strain the muscle.As you practice this pose frequently,you will be able to achieve the flexibility you need.
Avoid doing this asana. Read this section carefully before you do it.
Avoid the practice of this pose if you suffer from
Recent knee injury or wrist surgery
Arm injury or sever pain
Shoulder surgery or severe pain
Stiff hips or thighs
Heart problems or breathing problems

How to do this asana:

Sit in Dandasana with your legs and spine straight.Spread your legs apart as wide until you feel a light stretch in your upper inner thighs.Bend forward with exhalation as much as possible.The aim is to place your upper body flat on the floor with the chin on the floor.
Step 1: Sit in Dandasana with your legs and spine straight.
Step 2: Slowly open your legs to position them to 90 degrees to your hips.
Step 3: Lean back slightly as you do this and now bend forward towards the floor,widening your hips a little more.
Step 4: Now stretch your hands towards your outstretched legs keeping the thighs firmly anchored to the ground.
Step 5: As you move forward, move your hip joint accordingly.Do not bend ahead of your waist. Bend only your torso and hold your toes.
Step 6: Maintain this pose for a few minutes and slowly release and come back to the starting position.

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