Upavistha Konasana (Wide Angle Seated Forward Bend Pose)

English Name(s)
Wide Angle Seated Forward Bend Pose
उपविष्टकोणासन / Upaviṣṭa Koṇāsana
oo-pah-VEESH-tah cone-AHS-anna
upavistha: “seated” or “sitting”
kona: “angle”
āsana: “posture”

Upavistha Konasana stretches your leg muscles, strengthens your back and also improves your posture. It requires you to maintain a neutral spine and not curve it too much, especially in the lower portion. To avoid any pain and discomfort, focus is given on lengthening your spine as you lean forward.

The intense stretching action of this excellent asana or yoga pose promotes comfort and ease in your body. It prepares your body for forward bends, twists and the Wide Leg Standing poses.

Physical Benefits:

Upavistha Konasana, also referred to as the Wide-Angle Seated Forward Bend Pose stretches your hamstrings and groins. It activates your core muscles and strengthens the supporting muscles of your spine. This benefits your back muscles and also improves your posture.

Practicing this asana stimulates your abdominal organs and improves digestion. It also helps to reduce stubborn belly fat. In addition to that, it detoxifies your kidneys and prevents kidney-related issues from occurring in the future.

Upavistha Konasana also helps to relieve sciatica and arthritis. If performed correctly, it can regulate your menstrual flow and can also make you feel more at ease during your menstrual cycles.

Energetic Benefits:

It is said that Upavistha Konasana activates the Third Eye (Ajna) Chakra, the Navel/Solar Plexus (Manipura) Chakra, the Sacral (Swadisthana) Chakra and the Root (Muladhara) Chakra.

Our minds are continuously subjected to stress and tension. The Wide-Angle Seated Forward Bend Pose makes it easier for a person to accept themselves. It is a great way to relieve all your worries and enter a calm state of mind.

This asana promotes awareness regarding the mind and soul. Thus when you practice it, you are introduced to new mental and spiritual possibilities.

Upavistha Konasana makes use of rhythmic breathing, which helps to increase the blood flow. It also supplies a large amount of blood to the nervous system and rejuvenates your brain. This improves the overall functioning of your body.


People with herniated disks should consult a doctor before performing this asana. This pose is also not suitable for Individuals with back, hips, knees and hamstring injuries. Therefore, in case of a tear in your groin and hamstring area, it is recommended that you don’t practice the Wide Angle Seated Forward Bend Pose.

Upavistha Konasana puts a lot of pressure on your inner thighs and the back of your knees. If you find this pressure to be unbearable, then it is recommended that you give this asana a miss.

Lastly, if you are pregnant, then practicing this pose is a big no as it can end up causing problems in the future.

Going into the Pose

Meera Watts
Meera Watts is a yoga teacher, entrepreneur, and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, Yoganonymous, OMtimes, and others. She’s also the founder and owner of Siddhi Yoga International, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa, and Dharamshala), Indonesia (Bali), and Malaysia (Kuala Lumpur).

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