Upavistha Konasana | Steps & Benefits

Upavistha Konasana


Sanskrit Name: Upavistha Konasana (उपविष्ठ कोणासन)

English Name: Wide-Angle Seated Forward Bend

Type of Yoga: Hatha Yoga

Level of Yoga: Advanced / Intermediate

Duration: As per your capability or 30 to 60 seconds

Target Area: Legs

Strengthens: The Vertebral Columns

Upavistha Konasana (Wide-Angle Seated Forward Bend) is extremely beneficial for the upper part of your leg. This strengthens the muscles of the thighs and strengthens it as well as increases the flexibility. With the regular practice of Upavistha Konasana (Wide-Angle Seated Forward Bend), fat starts to decrease from thighs and hips.

What Does It Mean By Upavistha Konasana


What Does It Mean By Upavistha Konasana?

Upavistha Konasana is composed of three Sanskrit language words.

Where the first word is “Upavistha (उपविष्ठ)”, which means “Sitting or Seated”

The second word is “Kona (कोण)”, which means “Angled”

And the third word is “Asana (आसन)”, which means “Yoga Pose”

This posture gives good stamina to the body. It is one of the best seats in the sitting Asanas. The practice of this asana prepares the person physically and mentally for those currencies, whose practice is done by sitting.

During the practice, the legs should be extended apart, and the spine should be grounded against the floor, forming a solid foundation. I will now delve into the technique, advantages, precautions, and more aspects of this posture.

Preparatory Poses of Upavistha Konasana


Preparatory Poses of Upavistha Konasana:

Method of doing Upavistha Konasana


Method of doing Upavistha Konasana:

Practice the asana in a quiet place

At first stand in Dandasana or Staff Pose

Straighten the spinal cord Spread legs parallel to the shoulders, making them an angle of 90° with your pelvis

In this condition, your pelvic should feel comfortable

Leave both hands behind the hips on the ground

With a long breath, let the waist forward and circulate the edges of the shoulders

Staying in this state for some time, slowly move the hands forward and hold both big toe or soles with your hands

When catching soles, only to hold the middle part of the soles

On the contrary, if you catch the upper part of the leg or the thumb, then there may be a difficulty while bending forward

Exhalation, give head to the spinal cord

Go ahead and hang chin on the floor

Keep breathing normally

Stay in the asana for at least 30 to 60 seconds

Repeat this posture 3 to 4 times


While practicing this asana you can focus your attention on the nose, between the embryos or on the movement of the breath

Beginner’s Tips


Beginner’s Tips:

It can be a very challenging posture for beginners, who want to practice it for the first time. So, if you feel tired while bending, then the feet can be bowed slightly to the knees to avoid it.

Use a lower pillow or blanket to keep the pelvis stable and smooth

Follow-Up Poses Of Upavistha Konasana:

Precautions to Upavistha Konasana


Precautions to Upavistha Konasana:

If you are suffering from the problem of groin or rhinoceros, then you will not be able to practice this asana

This posture is not for pregnant women

If you have pain in the lower part of your back, you sit on a blanket or a block while doing this posture

Yoga is considered suitable for body and soul in the morning, so try to practice this asana in the morning

Your abdomen must be empty before practicing this asana


For some reason, if you can’t practice yoga in the morning, then you can practice it even in the evening. Just remember to keep a gap between your exercise and food at least 5 hours.

Benefits of Upavistha Konasana


Benefits of Upavistha Konasana:

  • Regular practice of this posture gives a great pull to the lower parts of the waist and thus strengthens it
  • It strengthens your legs, shoulders muscles, elbows
  • Its practice enhances appetite by igniting gastric
  • Massaging the abdominal organs strengthens digestibility
  • By removing unnecessary fat, it is helpful to lose weight
  • Keep the chest wide and keep the lungs healthy
  • Makes the waist flexible and attractive
  • Strengthens the spinal cord and helps to keep the pain away
  • Controls hormones and increases masculinity
  • With regular exercise, the mind remains calm
  • It keeps the kidney clean and healthy
  • Its practice raises endurance, patience, courage, compassion in the seeker