Upavistha Konasana or Wide Angle Seated Forward Bend Pose

Benefits, Contraindications, Tips and How to Do

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

Introduction

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, the focus is given to 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 forwarding bends, twists and the Wide Leg Standing poses.

According to research published in International Journal of Social Science and Economic Research, ISSN: 2455-8834 Volume:03, Issue:08 “August 2018”, Upavistha Konasana can be used to treat common postural deformities such as Knock Knees.

Muscle Focus

Wide Angle Seated Forward Bend Pose focuses on several muscles such as

  • Lower Back Muscles
  • Core
  • Hamstrings
  • Adductors
  • Abductors
  • Quadriceps

Ideal For Health Conditions

  • It aids tight external hip rotators.
  • Releases Adductors muscles.
  • Increases ROM (Range of Motion).
  • Makes our hip joint more healthy.

Benefits of Upavistha Konasana or Wide Angle Seated Forward Bend Pose

1. Stretches the Adductor Muscles

Practicing Upvishtha Konasana helps to stretch the adductor muscles or the inner thigh muscles. These muscles are responsible for bringing the legs closer together. They can get tight and shortened due to prolonged periods of sitting or cycling. This stretch helps to release any tension in the inner thigh region and also improves flexibility.

2. Activates Joint Muscles

The Yoga asana Upavistha Konasana activates the joint muscles, which are located around your joints. These muscles help keep your joints healthy and lubricated. They also promote better movement in your joints and protect them from injuries.

3. Stimulates Body Parts

The continuous apprehension of this yoga stimulates different parts of your body including the abdominal organs, spinal cord, vertebral column, and digestive tract system. It also tones these areas and keeps them healthy and functioning optimally.

4. Opens the Hands and Legs

Regularly 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 flexibility in the legs, shoulders, etc.

5. Calms Mind

Upavistha Konasana also has a calming effect on the mind. It helps to relieve stress and fatigue. Yoga asanas like Upavistha Konasana help you focus better and be more present in your day-to-day life. Improves Digestion

lastly, this yoga pose also improves digestion. It stimulates various digestive organs such as the liver, pancreas, and small intestine.

6. Stimulates the Digestive Organs

Yoga asanas like Upavistha Konasana also help to improve overall digestive health and provide relief from conditions such as constipation, indigestion, etc. Yoga is especially beneficial for those who lead a sedentary lifestyle since it helps to improve blood circulation in the body. Yoga asanas also stimulate your metabolism and help you get rid of excess fat from around your abdomen region. This ultimately leads to weight loss and an overall improvement in physical health.

7. It Detoxifies Your Kidneys

Upavistha Konasana detoxifies your kidneys and prevents kidney-related issues from occurring in the future. Yoga asanas like Upavistha Konasana help to improve blood circulation in the body. Yoga asanas also stimulate your metabolism and help you get rid of excess fat from around your abdomen region. This ultimately leads to weight loss and an overall improvement in physical health

8. Can be Practiced to Ease Sciatica and Arthritis Conditions

This yoga pose is beneficial for people with sciatica conditions since it stretches their trunk, hamstrings, hips, and groins. It also helps relieve pain caused due to arthritis by stretching out muscles that are stiff or tight.

9. Keeps Soft Tissues Healthy

Yoga asanas like Upavistha Konasana also help keep your soft tissues healthy. This includes the muscles, tendons, ligaments, and fascia. Yoga helps to improve blood circulation in the body and promotes the overall health of your body’s connective tissues. Yoga is especially beneficial for those who lead a sedentary lifestyle since it helps them maintain a good posture and prevent injuries to their back or neck regions

10. Strengthens Supporting Muscles of Spine

This yoga pose strengthens the supporting muscles of your spine. It stretches out stiff muscles around your spine region and makes them more supple over time. Yoga asanas like Upavistha Konasana can also be practiced by people with sciatic conditions since they help to stretch out the trunk, hamstrings, hips, and groins. Yoga asanas like Upavistha Konasana also help relieve pain caused due to arthritis by stretching out muscles that are stiff or tight. Yoga is especially beneficial for those who lead a sedentary lifestyle since it helps them maintain a good posture and prevent injuries to their back or neck regions

11. Prevents Kidney-Related Issues

Upavistha Konasana also helps to prevent kidney-related issues from occurring in the future. Yoga asanas like Upavistha Konasana help improve blood circulation in the body. Yoga asanas also stimulate your metabolism and help you get rid of excess fat from around your abdomen region. This ultimately leads to weight loss and an overall improvement in physical health Yoga is especially beneficial for those who lead a sedentary lifestyle, since it helps them maintain a good posture and prevent injuries to their back or neck regions

12.  Helps to Get Rid of Excessive Fat

Yoga asanas also stimulate your metabolism and help you get rid of excess fat from around your abdomen region.

Contraindications

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.

Variations

  • Seated Upavistha Konasana (Seated Straddle Pose)
  • Ardha Upavistha Konasana (Half Straddle Pose)

Preparatory Pose

  • Ardha Upavistha Konasana (Half Straddle Pose)
  • Devi Asana (Goddess Pose)
  • Baddha Konasana (Butterfly Pose)

Beginner’s Tips

The main focus while practicing Upavistha Konasana is to maintain a neutral spine. You should avoid curving your spine too much, especially in the lower region. As you lean forward, focus on lengthening your spine for added comfort and ease. This excellent Yoga pose not only stretches your leg muscles but also tones your abdominal muscles. It strengthens your back as well as enhances flexibility in your hips, hamstrings, and ankles. What’s more? The calming effect of this pose relieves stress and fatigue from your body!

How to do Wide Angle Seated Forward Bend Pose

  • In Dandasana (Staff Pose), sit directly on top of your glutes or sitting bones with legs out to each side as wide open and straight ahead as possible.
  • Flex feet so toes point up (Towards the sky), pressing down through the floor while inhaling deeply into Ujjayi Breathing (Ocean Air Breath).
  • Your Shoulder should be relaxed and Elbows should be pointing away from you instead of toward the ceiling.
  • Big inhalation Contract muscles around hip joints then exhale fully sinking lower back engaged but not too far yet past the hinging point
  • Keep’s chest lifted high enough that we can see our own reflection in bright

Mental Benefits of Angle Seated Forward Bend Pose

  • Calms Your Senses.
  • Sharpens Your Focus.
  • Relieve Stress and Anxiety to a great extent.
  • Reduce Fatigue And Exhaustion.
  • Promoting Emotional Healing.

Bottom Line

So, if you’re looking for a yoga pose that is not only physically challenging but also has immense benefits for your mind and soul, Upavistha Konasana is a perfect choice! It’s suitable for beginners as well so don’t shy away from giving it a try today. Namaste!

1 sources
  1. http://ijsser.org/2018files/ijsser_03__305.pdf
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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