Upavistha Konasana — Wide angle seated forward bend

Upavistha konasana — Wide Angle Seated Forward Bend Pose - Fitzabout

Upavistha konasana (oo-pah-VEESH-tah cone-AHS-ah-nah) — Wide Angle Seated Forward Bend pose is an intense leg stretching yoga pose as well as a soothing pose, it’s depending on the style and intention of your practice.

The style of yin and restorative will often provide a comfort variation with the use of props to support minimal effort. In more active exercises such as vinyasa, the pose can be actively used to stretch and build warmth.

Upavistha Konasana — Wide Angle Seated Forward Bend Pose is an excellent preparation mostly for the seated forward bends, twists, and wide-leg standing yoga poses.

This sitting pose stretches the leg muscles (hamstrings and groins), while strengthening the back muscles (supporting muscles of your spine).

In this pose, Upavistha konasana — Wide Angle Seated Forward Bend, you need to maintain a neutral spine, not too much curve, especially in the lower back. To avoid any pain and discomfort, focus on lengthening your spine as you lean forward.

Experts said that Upavistha konasana — Wide Angle Seated Forward Bend Pose help to improve your posture and promote ease and comfort in your body.

When you perform this pose, your legs are rooted in the earth, the spinal column relaxes, and your brain becomes calm.

Continue read this article see what this incredible Upavistha konasana — Wide Angle Seated Forward Bend yoga pose can do to you.

Upavistha konasana — Wide Angle Seated Forward Bend Pose


Also known as: Seated Straddle Pose, Upavistha Konasana, Seated Wide Legged Straddle, Wide Angle Seated Forward Bend Pose, Open Angle Pose
English name: Seated Straddle Pose, Seated Wide Legged Straddle, Wide Angle Seated Forward Bend Pose, Open Angle Pose
Sanskrit name: उपविष्ठ कोणासन; Upavistha konasana
Pronunciation: oo-pah-VEESH-tah cone-AHS-ah-nah
Focus: Spine
Level: Intermediate
Total Time: Up to 60 seconds
Preparatory Poses: Baddha Konasana (Cobblers pose), Prasarita padottanasana (Wide-legged forward fold), Supta padangusthasana (Reclined hand to foot)
Sequential Poses: Kurmasana (Tortoise pose), Malasana (Garland pose)
Counter Poses: Gomukhasana (Cow face pose), Sukhasana (Easy pose), Paschimottanasana (Seated forward fold)
Indications: Detoxify kidneys, Arthritis
Contraindications: Modification for lower back injury
Note: Individuals with lower back injuries should sit on a folded blanket and focus on keeping their torso upright.

ALSO READ  How to do Extended Puppy Pose — Uttana Shishosana

Benefits of Upavistha konasana — Wide Angle Seated Forward Bend Pose

Muscles: Muscle strength is tested on the legs, arms and wrists. This strength further improves flexibility of joints and muscles. Along with the right stretch of the hips, quadriceps, hamstrings, calves, knees, shoulders, chest, upper abdominal arms, helps to improve the flexibility of these muscles.

Digestion: The expansion of the stomach area and the muscles around the stomach enhances the digestive system, eliminates problems related to constipation, other digestive disorders, and indigestion.

Spine: The subcutaneous conasons stretch the muscles around the spine. The use of core muscles expands the lower backbone, sacrum, strengthening back muscles. The chest and shoulders also make the upper back muscles and spine strong.

Efficiency: It helps in improving the efficiency of internal organs, stimulates nerves and increases the circulation of blood to the internal organs of the body which in turn enhances their functionality.

Reproductive organs: Upavistha konasana — Wide Angle Seated Forward Bend helps massage the reproductive organs and pelvic muscles and cures any form of menstrual disorders.

Fat: Upavistha konasana — Wide Angle Seated Forward Bend works well in reducing fat around legs, hands, abdomen and neck. The toning of the body is gradual with various muscle stretches.

Therapeutic application: This pose is considered effective for treating arthritis and provides relief from pain. This pose also helps in reducing the pain of sciatica to a great extent. It also helps to detox the kidneys which ensures their smooth functioning and a healthy body.

Awareness: As the Upavistha konasana — Wide Angle Seated Forward Bend focus on the inner thigh muscles and spine (which are considered to be the most rigid parts of the body), the posture must be in sync with the motion of the body. Therefore it gives the body a place for concentration and peace of mind along with the breath.

Step by step Upavistha Konasana — Wide Angle Seated Forward Bend Pose

Before practicing this yoga pose you should make sure to keep your stomach and intestines empty. Make you have your meal at least four hours before doing this pose so that your food is digested, and you have enough energy during practice.

  • Begin by getting into Dandasana (Staff Pose): sit down on the ground and stretch the legs straight forward, flexing your ankles and bending your toes back toward the torso, which is suspended straight and tall, rising from your hips to the sky.
  • Angle the body back slightly, using your hands to support yourself, and open your legs so that the pubis and apex form a 90-degree angle. Raise yourself up on your hands and move the hips forward so that you can widen your legs by 20 degrees.
  • Turn the thighs outward and push them into the ground so that your kneecaps are pointed straight up. Press the balls of the feet into the ground to stretch the soles of your feet.
  • Keeping your thighs pinned to the ground and kneecaps stable, gently stretch your hands between the legs, moving them as far forward as you can, as if you were moving into a forward bend. Focus on moving away from the hip joints and keeping the front of your body long. Avoid bending at your waist; instead bend from the hips.
  • Try to increase the length of the stretch each time as you exhale. Keep lengthening the stretch with each exhale, until you can stretch no farther in comfort.
  • Remain in this pose for at least 60 seconds. To release yourself from this pose, inhale, and raise your body up, keeping it long.
ALSO READ  Breathing exercise steps and pranayama poses


If you are doing Upavistha konasana — Wide Angle Seated Forward Bend easily then modify the pose and go for changes. On the off chance that you need to increase range, you should move the position and reach your huge toe (right to left and left to left) as you move. Rotate your fingers around the toes and pull the heavy toe when you bend. As you do Upavistha konasana — Wide Angle Seated Forward Bend, you should push through the base of the toes to keep the outer and inside piece of your lower legs. Bend your elbows on the sides, and lift them off the floor as your middle touches the ground.

Science behind Upavistha konasana — Wide Angle Seated Forward Bend

When you go into this intense stretch, your thoughts and feelings are also stimulated. Although this pose looks simple, the mental thoughts resulting from it can be quite enlightening. They say that the conflict between who you really are and what you think is called ego. This conflict often causes a lot of grief. But the best thing is that this pain can be avoided. To pose in a way that is difficult in a way that urges you to go deeper and makes you aware of who you really are, how much you can push yourself, breaks the ego is. You become humble and grounded because the physical and mental challenge of this asana motivates you to break out of your prejudices. Move slowly and carefully as you allow your brain and muscles to open up in the process.

ALSO READ  Middle Split: Top 9 stretches for preparation of center splits

Safety and precautions

Upavistha konasana — Wide Angle Seated Forward Bend puts a lot of pressure on your inner thighs and behind your knees. If you find this pressure unbearable, it is recommended that you miss this posture.

In the case of a tear in your groin and hamstring area, it is recommended that you do not practice Upavistha konasana — Wide Angle Seated Forward Bend. It can cause problems in the future as a large number of lower back injuries and pregnancy conditions.

Use a folded blanket to sit if you are experiencing lower back pain during this Upavistha konasana — Wide Angle Seated Forward Bend. Widen your legs as much as possible.

Note: People with herniated discs should consult a doctor before performing this yoga asana.

Was this article helpful?

Co-founder Anjali Kumari - FITZABOUT

Written by Anjali Kumari. She is a certified yoga instructor, Diploma in Make up, Nails and Beauty, Diploma in Nutrition, Food, Science and Menu Planning. Anjali is the destination of choice for the latest updates, tips and resources in beauty, health and wellness, and all topics that mean the most to today’s woman. Whether it’s advice from a trusted expert or a DIY tutorial, she has it all. She is passionate and obsessive about science and how it can be applied in daily lifestyle. According to her, food is the best medicine and proper nutrition is the key to achieving good health and beauty. When she is not working, she likes to spend quality time with family and friends. She loves creating innovative, healthy recipes and healthy choices for foods to promote good health.