Upavistha Konasana is one of the great yoga pose to stretch your legs. It works on your thighs, hamstrings, spine, and your hips.
Its name derives from the Sanskrit words Upvistha, Kona, Asana. Upavistha means sitting or seated, Kona means angle, and Asana means pose.
It is also called Wide-Angle seated forward bend, in English. It is because in this pose, you’re sitting with your legs wide open and you have to bend forward to perform it.
It is a great yoga pose to prepare for other seated-forward bends, wide-leg standing poses, and twists.
The Benefits of Upavistha Konasana
Upavistha Konasana has so many health benefits. Let’s know them all in brief. So the benefits of Upavistha Konasana are:
- Stretches the backs of your legs
- Strengthens your vertebral columns
- Detoxifies your kidneys
- Relaxes your mind and you
- Stimulates your abdominal organs
- Releases groins too
- Stretches the back of your legs
- Makes your spine strong
- Cures and relieves Asthma and Sciatica
- Stretches your hamstrings
Also Read: Pranayama benefits, types, and precautions
The steps of Upavistha Konasana
UpvisthaKonasana is not an easy pose, especially for those whose body is not flexible. Practice it daily to perform it perfectly.
You should always know the steps of any yoga you are going to practice, to perform it correctly. So, the steps of Upavistha Konasana are:
Start this pose by sitting in Dandasana. Now stretch your legs open wide, such as they are at 90° angle with your pelvis. Keep your toes upwards.
You might now feel a curve at your back. Now take a deep breath and raise your spine upwards and take a few deep breaths.
Then as you exhale, move your torso forward and now you’ll feel the stretch in your spine, hips, thighs, and hamstrings. Stretch as long as you’re comfortable then place your hands on the floor. Hold this position for 30-40 seconds.
To come back to the starting position, exhale and gently pull your body back and pull your legs back together.
Also Read: Yoga poses to improve your posture
Precautions to take while doing Upavistha Konasana
- Practice it on empty stomach. Eat at least before 4 or 6 hours of practicing.
- Avoid practicing it if you have a tear or pull in your hamstring.
- If you have a lower back injury then sit on a thick or folded blanket.
- Don’t practice Upavistha Konasana in these conditions: Herniated disc, injury at back, or if you’re pregnant.
Preparatory Poses for Upavistha Konasana
- Baddha Konasana(Bound Angle Pose)
- Sapta Baddha Konasana(Reclining Bound Angle Pose)
- Dandasana (Staff pose or Stick pose)
- Supta Padangusthasana (Reclining Head-to-big toe pose)
Follow-up Poses for Upavistha Konasana
Upavistha Konasana prepares you for many other yoga poses. So, the follow-up poses for Upavistha Konasana are:
- Gomukhasana (Cow face pose)
- Malasana (Squat Pose)
- Merudandasana (Spinal column pose)
- Bakasana (Crane Pose)
- Sukhasana (The Easy pose)
- Baddha Konasana (Bound Angle Pose)
So this was all about Upvistha Konasana (Wide-angle seated forward bend). If you want to want to know more, and practice other yoga poses then checkout our website YogaHolism for more.
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Thanks for reading. Practice yoga and stay healthy.