‘Upavista Konasana’ is the Sanskrit name for wide angle seated forward bend. This asana is particularly good for lower back pain and for stretching out the hamstrings.

English name: Wide angle seated forward bend

Position type: Seated Forward Bend

Posture type: Stretch

Ideal for: Flexibility

Targets: Hamstrings, inner thighs and lower Back

‍

How to practice Upavista Konasana

Getting into the posture

Sit in Dandasana
Open your legs out to the sides as wide as you can
Point your toes up
(Inhale) Lengthen your spine
(Exhale) Hinge from the hips, walk your hands forward
Bring the torso to the floor between your legs
Avoid curving the back and keep the spine straight

Getting out of the posture

Walk your hands back and come back to Dandasana.

‍

Upavista Konasana Variations

Easy variation

If you are a beginner, put a cushion or yoga blocks in front of you so that it supports your torso when you bend forward.

You can also keep your hands at the back, and bend how much ever you can from the hip.

Counter poses

Balasana
Adho Mukha Svanasana
Ghomukha

Preparatory poses

Paschimottasana
Janu Shirasa
Uttanasana
Ananda Balasana

Benefits

Strengthens the spinal cord.
Tones and stimulates abdominal organs.
Activates the core muscles.
Increases mental calmness
Reduces anxiety
Stretches thighs, calves and lower back
Lengthens hamstrings

Contraindications

Anybody with weak ankle, knee, groin or back should avoid practicing Upavista Konasana.

FAQs

What is Upavista Konasana called in English?

Upavista Konasana in english is called the wide angle seated forward bend.

Some tips for practicing Upavista Konasana safely?

Make sure that you have done warm-up exercises before you get into this posture.
Remember to practice this asana only after 2-3 hours post-meal.
Come out of this posture immediately when you feel uncomfortable.

How long should I hold the pose?

Hold the asana for as long as is comfortable or for five breaths.

‍

Who should not practice Upavista Konasana?

Anybody with a back, ankle, groin and knee injury shouldnt practice this asana.

Shvasa Tip

It is best to learn the right way to do the asana, practice with variations and progress in an injury-free manner live with a Shvasa teacher. Subscribe now, and get 7 days of free trial.