How to do Upavistha Konasana (The Wide Angle Seated Forward Bend Pose): Steps & Health Benefits


Health benefits of Upavistha Konasana include Strengthening Calves, Ankle and Hamstrings Muscles, Strengthens Buttocks, Abdomen, and Spine, Helps to Remove Stress and Anxiety, Improves the Body Posture, Helps to Reduce Back Pain

June 1, 2018


Upavistha Konasana is one of the legs stretching and advance asana in yoga with lots of health benefits. It is also known as The Wide Angle Seated Forward Bend Pose. The name Upavistha Konasana actually comes from Sanskrit words, it is a combination of three words, where Upavista means Seated, Kona means Angle and Asana means Pose. This Asana appears to like simple, however don't take this pose easily because to perform this yoga posture you need a lot of stretching in your legs.

Upavistha Konasana has lots of health benefits; among that some of the health benefits of Upavistha Konasana include Strengthening Calves, Ankle and Hamstrings Muscles, Strengthens Buttocks, Abdomen, and Spine, Helps to Remove Stress and Anxiety, Improves the Body Posture, Helps to Reduce Back Pain, Improves the Function of the Kidneys and Livers, Improves Digestive Health and Reduces Fat from Thigh Area.

Before we go to do this asana, we should know for whom this Upavistha Konasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Upavistha Konasana (The Wide Angle Seated Forward Bend Pose):

  • To start this asana get onto the yoga mat and sit down.
  • Now, brings your both legs widely open in both ways, so that it will make 90 degree angle with your pelvis.
  • Presently, keep your toes pointing up as you flex your feet and adjust your knees. 
  • By then, you feel bend in your lower back (for bend you may utilize prop; Place a firm pad under your pelvis. The pad gives your pelvis greater dependability to tilt forward). 
  • At that point, keep your palms on the ground, behind your hips. 
  • Take a long and full breath such that the sides of your body lift, by making a space in the spine. 
  • Hold tight for a couple of moments in the event that you feel a well extend in your legs by then. 
  • At that point, bolster your lower back and sucking your tummy in, inhale out and fold. 
  • Gradually put your hands before you. Extend as much as you can, in the event that you feel uneasy at that point stop. Breathe deep.
  • Hold this position as much as your body is comfortable. 
  • For beginners, try to be in this position for 30 to 60 seconds.
  • To release from this position, slowly breathe out and get back to the starting position, keep your leg straight and take a deep breath and relax.

Health Benefits of Upavistha Konasana (The Wide Angle Seated Forward Bend Pose):


Upavistha Konasana Strengthen Calves, Ankle and Hamstrings Muscles:

Different studies have been proven that regular practice of this Upavistha Konasana, stretch your calves and hamstring muscles, that puts extra pressure on this muscle and the blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this Upavistha Konasana also help to prevent injury in calves and hamstrings during exercise and other works.

Upavistha Konasana Strengthens Buttocks, Abdomen, and Spine:

This asana is also very useful for our buttocks, abdomen and spine. Different studies have been proven that regular practice of this asana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of this Upavistha Konasana helps to strengthen and prevent injury in the buttocks, abdomen, and spine.

Upavistha Konasana Helps to Remove Stress and Anxiety:

Studies have been proven that practicing of Upavistha Konasana on a regular basis is not only good for our physical health, but also it helps to improve our mental health. The regular practice of this asana increases the blood flow to our brain that provide sufficient amount of oxygen and nutrition to our brain, which is very essential for our brain and it also help to calm the mind and release the stress.

Upavistha Konasana Improves the Body Posture:

Regular practice of Upavistha Konasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture.

Upavistha Konasana Helps to Reduce Back Pain:

Different studies have been proven that, regular practice of Upavistha Konasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and its also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Upavistha Konasana Improves the Function of the Kidneys and Livers:

Different studies have been proven that regular practice of Upavistha Konasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Upavistha Konasana Improves Digestive Health:

Regular practice of Upavistha Konasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Upavistha Konasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of complex protein and carbohydrate.

Upavistha Konasana Reduces Fat from Thigh Area:

Different studies have been proven that regular practice of Upavistha Konasana is very helpful for our Thigh muscles and it also helps to reduce the fat from the thigh region because while doing this asana it create lots of pressure on our thigh muscles that helps to reduce the extra fat from the thigh.

Health benefits of Upavistha Konasana