Upavistha Konasana: The Seated Wide-Angle Pose

26 November 2023 by
Editorial team

Upavistha Konasana, (उपविष्ट कोणसन) or the Seated Wide-Angle Pose, is a versatile yoga asana that offers numerous benefits for the body and mind. This pose is particularly effective in stimulating abdominal functions, relieving sciatic pain, and promoting a peaceful mind. It is also an excellent preparation for most seated forward bends.

Position of Readiness:

  • Sit in Dandasana: Begin in Dandasana (Staff Pose) with your legs extended straight in front of you and your hands resting beside your hips.


  1. Open Your Legs:
    • Lean your torso back slightly, supporting yourself with your hands.
    • Lift and open your legs to an angle of about 90 degrees.
  2. Adjust Your Position:
    • Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees.
    • If sitting comfortably on the floor is difficult, raise your buttocks on a folded blanket.
  3. Rotate Thighs Outward:
    • Rotate your thighs outwardly, pressing the outer thighs against the floor.
    • Ensure that your knee caps point straight up toward the ceiling.
  4. Stretch Your Soles:
    • Reach out through your heels and stretch your soles, pressing through the balls of your feet.
  5. Forward Bend:
    • Walk your hands forward between your legs, keeping your arms long.
    • Emphasize moving from the hip joints while maintaining the length of the front torso.
    • If you find yourself bending from the waist, stop and re-establish the length from the pubis to the navel before continuing forward.
  6. Increase the Stretch:
    • On each exhalation, deepen the forward bend until you feel a comfortable stretch in the backs of your legs.
    • Stay in the pose for 1 minute or longer.
  7. Come Up:
    • On an inhalation, come up with a long front torso.

Benefits of Upavistha Konasana:

  • Relieves Sciatica Pain:
    • Helps alleviate discomfort associated with sciatica.
  • Stimulates Abdominal Functions:
    • Enhances the functioning of the abdominal organs.
  • Prepares for Forward Bends:
    • Acts as an excellent preparatory pose for seated forward bends.
  • Stretches Hamstrings:
    • Provides a deep stretch to the hamstring muscles.
  • Improves Pelvic Circulation:
    • Enhances blood circulation in the pelvic region.
  • Loosens Hip Joints:
    • Increases flexibility and mobility in the hip joints.
  • Aids in Gynecological and Menstrual Problems:
    • Beneficial for various gynecological and menstrual issues.
  • Helps with Hernia Problems:
    • Can aid in the management of hernia symptoms.

Tips for Practicing Upavistha Konasana:

  • Use a Blanket: If you struggle to sit comfortably on the floor, use a folded blanket under your buttocks.
  • Focus on Breath: Breathe deeply and steadily throughout the pose to enhance relaxation and stretch.
  • Maintain Alignment: Ensure your knee caps point straight up and your thighs are rotated outward.
  • Move from the Hips: Always initiate the forward bend from the hip joints to protect your lower back.

Quotes to Inspire:

  • "Flexibility is not about doing splits, it’s about bending your body with grace."
  • "Yoga is the journey of the self, through the self, to the self." - The Bhagavad Gita


Upavistha Konasana is a powerful pose that offers numerous physical and mental benefits. Incorporating this asana into your practice can help you achieve greater flexibility, relieve pain, and prepare your body for more advanced forward bends. Embrace the practice with patience and consistency to experience its full benefits.

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