Upavishta Konasana

My first experience doing Upavishta Konasana was an unforgettable one. It was in my dance class, my instructor demonstrated this pose and we looked on with our jaws dropped. We were totally inspired to get into the split. Although at that time, I wasn’t very flexible and was struggling to get at least half way there. It was intense! He made us stay in this pose for a really long time and then when we were asked to release the pose, it was as if I stuck there. It was challenging but felt really good. The real joy was felt the next day when I had to get up from my bed. I became aware of certain muscles I never knew existed in the body. Who knew climbing down the stairs (so simple, right?) would be a huge task. In spite of the muscle pain, there was so much joy in the whole thing. It was GOOD pain. It was freedom! There began my love story with this asana 🙂

Upavishta Konasana is a seated forward bend which deeply stretches the hamstrings and the spine. Forward bends induce feelings of calm and surrender. Hence, this pose calms the mind and helps in relieving stress. It is generally practiced towards the end of the class, when you are fully warmed up.

Upavishta – seated

Kona – angle

Asana – pose

Upavishta Konasana is also called as ‘Wide angle seated forward bend’.

Practicing this pose regularly can keep the spine and hamstrings in healthy and flexible conditions. Approach this pose in such a way that you don’t force yourself to get into the pose, rather let go and allow to body to release into the flow of gravity. Breathe smoothly and evenly. Allow your thoughts to turn inward. The stiffness will slowly fade away.

Physically this pose has a lot of benefits. It stretches the groins, pelvis, hamstrings, calves and the spine. It helps in digestion and metabolism by stimulating the abdominal organs. Helps the kidneys in functioning efficiently to eliminate toxins from the body. The asana is a detox in itself.

The adductor muscles of the hip are a group of muscles of the thigh. Upavishta Konasana stretches the hamstrings and opens the adductors. This stretch stimulates your thoughts and emotions revealing and enlightening a lot of mental patterns.

In any forward bends, it is important to keep in mind the length of the spine. Normal tendency is to collapse inward when going deeper and further into the pose.

Steps in doing the pose

Upavishta Konasana

Upavishta Konasana

Upavishta Konasana

  • Sit in dandasana.
  • Widen the legs on either sides keeping the knees straight. Flex the feet and let the knees and the toes point straight up to the ceiling.
  • Inhale, lift the arms up to the ceiling.
  • Exhale, maintain the length of the spine, bend forward and place the hands on the floor.
  • Keep reaching out from the waist and see if you can place the chest and chin on the floor. Make sure you stay in your own capacity and push yourself too hard to get into the final pose.
  • Hold the pose for a few deep breaths.
  • To release the pose, inhale lift the arms up, exhale and release the arms by the side.
  • Come back to dandasana.


People who have pulled their hamstrings or a tear in the groin should avoid or practice with caution after consulting your doctor or an experienced teacher. Those with lower back injury or a herniated disk should also avoid the pose.


Upavishta Konasana provides an exploration into the world of bliss if practised with full awareness. It gives you an opportunity to expand to your maximum. Keeping in mind to respect the boundaries, go ahead and explore into this beautiful world of serenity and total bliss.

If you try this post let me know what you think! Leave a comment and don’t forget to take a picture when you do it and share it on our Facebook page or tag #spiceofgoodlife on InstagramYou can also subscribe or contact us with any questions or inquiries! 

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