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Upavistha Konasana (Seated Wide Angle Pose)

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Upavistha Konasana (Seated Wide Angle Pose)

Steps of Upavistha Konasana (Seated Wide Angle Pose)

Sit upright with the legs stretched forward; toes and feet pointing up.

Separate the legs into a V shape with the knees facing the ceiling.

Inhale, raise the arms over the head and lengthen the spine.

Keep the spine straight and bend forward at the hips.

Move the hands forward between the legs. Then exhale and place the hands in front of you, palms pressing down on the floor.

Keep the back straight. If possible, try to bring the breast bone parallel to the floor, hold both of the big toes with the index and middle fingers of the respective hands, or hold the outsides of the feet with each hand.

Contract the abs and thighs and continue to press through the balls of the feet.

Hold the pose for 10 to 60 seconds.

Repeat 2 to 3 times.

Benefits of Upavistha Konasana (Seated Wide Angle Pose)

It opens up the hips and stretches the buttocks and spine.

It stretches the hamstrings, calves, and inner thighs.

It helps reduce pelvic congestion.

It stimulates the entire pelvic region, including the ovaries.

It also tones the spine and strengthens it.

It stimulates and massages the abdominal organs as well as the prostate, bladder, and reproductive organs.


Don’t perform this stance if you are facing problems related to hamstrings or groin. In the case of lower back injury and in the condition of pregnancy avoid this. Use folded blanket for sitting if you are facing lower back pain during this Wide Angle Seated Forward Bend pose. Stretch your legs wider as much as you can.


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