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Seated Wide Angle Yoga Pose – Upavista Konasana

Upavista Konasana Yoga Pose

Upavista Konasana

[oo-pah-VEESH-tah- cone-AHS-anna]

Upavista means upright or seated. Kona means angle. This asana can be directly translated to Seated Angle pose. This pose is a good preparatory posture for most seated forward bends and twists.

Benefits of Upavista Konasana

  • Develops strength in the legs and core.
  • Stretches and stabilizes the hips and pelvis.
  • Teaches us to lengthen through the waist.


  • If you tend to round your back excessively in this posture (or you suffer from lower back pain and tight hamstrings) it is important to use modifications.
  • Take a gentle approach if you suffer from sciatica.
  • Avoid if you suffer from groin injury.


  • Start in a seated position.
  • Bring your legs apart as far as is comfortable.
  • Lift the heart and lengthen the spine.
  • Engage your quadriceps and draw your kneecaps up as you lengthen through your heels.
  • Inhale to lengthen your spine. Hinge forward from the hip crease. Maintain as neutral a spinal position as possible.
  • Feel the opening of your vertebrae on the back side of your body and breathe into these spaces.
  • Hold onto your shins or (if your flexibility allows for it) your big toes with your pointer and middle finger.
  • Pull your toes gently with your fingers bringing the body forward on an angle.
  • As your deep abdominal muscles wrap around your waist, feel your internal organs relax into this support.
  • Press the backs of your legs and your heels into the earth, feeling warm, grounding earth energy. Stretch equally on the inner and outer edges of the legs.
  • Press the hands into the mat and exhale to gently lift the body up. Draw in one leg at a time.

Preparatory Poses

Counter Poses