Upavistha konasana is a seated forward bend that requires flexibility. From a seated position, the legs are spread wide and the upper body folds forward. In addition to a range of physical benefits, this pose calms the mind and the nervous system.
The Term comes from the Sanskrit upavistha, meaning “seated” or “sitting,” kona, meaning “angle,” and asana, meaning “pose” or “posture.”
The common English name for upavistha konasana is wide angle seated forward bend. It is also sometimes referred to as simply seated angle pose.
Traditionally, upavistha konasana is thought to activate the second chakra, svadisthana, thereby opening the center of creativity, pleasure and enjoyment. Practicing this pose opens the mind to new possibilities while encouraging self-acceptance. As with other forward bends, upavistha konasana quiets the mind.
Upavistha konasana is a foundational pose in many schools of yoga and part of the primary series of Ashtanga yoga. It prepares the body for other seated forward bends and twists, as well as for the wide-legged standing asanas. Often performed following this asana is the related pose, urdhva upavistha konasana(upward wide angle seated forward bend), in which the legs are lifted off the ground.
•If you can’t straighten your legs while holding onto your feet, keep your knees bent or loop a strap or belt around each foot.
•To help find your balance with straightened legs and straight spine, position a blanket roll just behind your pelvis, this will help support your lower back and help your balance.
Precaution of urdhva upavistha konasana
•Hamstring or groin pull or tear.
Procedure of urdhva upavistha konasana
•You can start by sitting in Baddha Konasana.
•Hook your first two fingers around your big toes.
•Exhale and tilt back, balancing on your sit bones.
•Inhale and straighten your legs.
•Keep your legs active and the kneecaps pulled up.
•Keep your chest lifted and open, shoulders down and your spine extended.
Benefits of urdhva upavistha konasana
•Strengthens and tones the abs, spine and legs.
•Massage the entire spinal column.
•Stimulates the internal organs.