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⁠Upvishta konasana (Therapy)

उपविष्टा कोणासन / Wide-Angled Seated Forward Bend

October 8, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Upavistha (उपविष्टा) means open/seated, Kona (कोना) means angle and Asana (आसन) meaning posture or seat.

Benefits
  • Cures sciatica pain
  • Prevents kidney disorders
  • Relieves menstrual pain & hernia
  • Helps if any arthritic hip pain
Ailments Tackled
  • Cures sciatica
  • Cures asthma
  • Prevents kidney disorders
  • Reduces Fatigue
Steps to perform the Asana: ⁠Upvishta konasana (Therapy)
  • Place your yoga mat on a flat surface.
  • Fold a blanket and place it on the mat where you’ll be sitting to elevate the hips, especially if you have tight hamstrings.
  • Place a bolster lengthwise in front of you to support your torso if needed.
  • Have a block handy to support your hands or head if you need additional support.
  • Sit on the folded blanket with your legs extended straight in front of you.
  • Ensure your spine is long and upright, and your shoulders are relaxed.
  • Slowly spread your legs wide apart in a comfortable position. Your legs should form a V shape.
  • Keep your toes pointing upward and flex your feet to engage the leg muscles.
  • If you have tight hamstrings or struggle to keep your back straight, place a block under your sit bones for additional elevation.
  • Press the thighs down towards the mat and engage the muscles of the legs.
  • Keep the kneecaps pointing straight up.
  • Place your hands on the mat in front of you.
  • Inhale, lengthen your spine, and sit up tall. Imagine lengthening from the tailbone through the crown of your head.
  • On an exhale, start to hinge at the hips and lean forward. Keep the spine long and avoid rounding your back.
  • Walk your hands forward on the mat, leading with your chest.
  • Place the bolster in front of you. Keep the blanket & block up on that and then rest your head on it. Adjust the height of the props to ensure a comfortable stretch without straining.
  • Keep your shoulders relaxed and away from your ears.
  • Allow your chest to remain open and broad.
  • Hold the pose for few seconds, breathing deeply and steadily.
  • With each inhale, lengthen the spine. With each exhale, gently deepen the forward bend.
  • To come out of the pose, inhale and slowly walk your hands back towards your body and bringing the torso up release the pose.
Key Alignment Points
  • Ensure that both sit bones are firmly grounded into the mat
  • Keep the chest open and broad
  • Engage the leg muscles, pressing the thighs down towards the mat. Ensure the kneecaps point towards the ceiling
  • Engage the core muscles to support the spine and help maintain the length and alignment of the torso
  • Avoid tucking the tailbone under or excessively arching the lower back
Common Misalignments / (Mistakes)
  • Rounding the Back
  • Overextending the Knees
  • Collapsing the chest
  • Uneven body weight distribution
Contraindication / Cautions
  • Avoid in any injury of the hips or the lower back
  • Avoid in any groin or hamstring tear
  • Avoid if suffering from herniated disk
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