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How to Practice Upavista Konasana (Wide Angle Seated Forward Bend): Steps, Benefits and Contraindications

How to Practice Upavista Konasana (Wide Angle Seated Forward Bend): Steps, Benefits and Contraindications

‘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

Upavista Konasana


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.

Or 

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

Counter poses

  1. Balasana
  2. Adho Mukha Svanasana
  3. Ghomukha 

Preparatory poses

  1. Paschimottasana
  2. Janu Shirasa
  3. Uttanasana
  4. 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.


Author
How to Practice Upavista Konasana (Wide Angle Seated Forward Bend): Steps, Benefits and Contraindications
Shvasa Editorial Team

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