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Upavishta Konasana

उपविष्ट कोनासन / Wide-Angled Seated Forward Bend

September 30, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

Benefits
  • Brings flexibility, stretches, and strengthens your hamstring muscles, calves, and spine.
  • Relieves stiffness and tension in the lower back.
  • Alleviates Sciatica and Arthritis.
  • Improves your posture.
  • Reduce fat in the belly, hips, waist, and thighs.
  • Tones your abdomen and Improves metabolism.
  • Prevents kidney disorders, improves digestion, and relieves you from bloating and constipation.
  • Improves blood circulation in the brain enhancing cognitive functions.
  • Alleviates Insomnia.
  • Alleviates heart issues and relieves symptoms of high blood pressure.
  • Tone your pelvic floor muscles and manage issues of urinary incontinence.
  • Relieves menstrual cramps and pain.
  • Calm the mind and relieve the stress.
  • Improves concentration and awareness.
Steps to perform the Asana: Upavishta Konasana
  • Sit in Dandasana and widen your legs sideways and widen the distance between them according to your flexibility.
  • Take a deep breath and straighten your trunk and spine.
  • Now, exhale slowly and bend forward, around your hips while catching the big toes with your hands.
  • Try to bend forward till your chin touches the ground and the hands are fully stretched.
  • Breath normally & maintain the pose for about 5 minutes.
  • To release the pose, breathe in slowly and raise your trunk up, and sit upright.
  • Bring the legs together again and place your hands on the floor on the sides.
Common Misalignments / (Mistakes)
  • Misalignment of the body.
  • Rounding your back.
  • Rolling your feet forward instead of pointing toward the ceiling.
  • Putting too much pressure on your knees.
  • Forcing yourself into the pose too quickly.
Contraindication / Cautions
  • Avoid if suffering from spondylitis or in case of injury in the knee, hips or lower back.
  • Avoid in case of sacroiliac joint pain or a slipped disc.
  • Avoid in case of any groin or hamstring tear.
  • Avoid if suffering from a herniated disk.
  • Avoid if suffering from Asthma.
  • Avoid in case of gastrointestinal issues or diarrhoea.
  • Avoid if suffering from high blood pressure.
  • Avoid during pregnancy.
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