Seated Wide Angle Pose

The Seated Wide Angle Pose is also  known as the Upavistha Konasana. This  asana is one of the asana of the hatha yoga. Upavistha Konasana is  derived from Sanskrit language. ‘Upavistha’ means ‘seated or sitting’, ‘kona’ means ‘angle’ and ‘asana’ means ‘posture or pose’. The Seated Wide Angle Pose opens up the hips and stretches  both the hamstrings, the inner thighs, lower and upper  back and the shoulders. This asana helps in improving the circulation in the entire pelvic and abdominal areas. The asana is  great for inducing the flexibility in your body.

Seated Wide Angle Pose


  • Sit on the mat with your back straight and legs stretched forward in such a way that your toes and feet points up .

  • Slowly open the legs such that they make  V shape with the knees facing the ceiling.

  • Inhale slowly and raise the arms over the head and simultaneously lengthening  the spine.

  • Keep your spine straight and bend forward at the hips.

  • Seated Wide Angle Pose

  • Move the hands forward between the legs.

  • Exhale and place the hands in front of you in such a way that your palms press gently on the floor.

  • Seated Wide Angle Pose

  • Keep your  back straight while doing this asana.

  • If possible, try to bring the chest or 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 your abs and press through the balls of the feet.

  • Hold the pose for 10 to 20 seconds initially and raise the duration to 1 minute after few weeks of practice.

  • Repeat 2 to 3 times.

  •   Seated Wide Angle Pose Benefits

  • Opens up hips and stretches your spine.

  • Reduces pelvic congestion.

  • Stimulates and massages abdominal organs such as prostate, bladder, and reproductive organs.

  • Also beneficial for arthritis , sciatica and detoxifies kidneys.

  • Cautions

  • If you are suffering from lower back injury then sit up high on a folded blanket and keep your torso upright.

  • Initially you might feel difficulty in handling the pressure in your inner hamstrings and hip muscles.

  • People who have undergone major spinal surgeries within 6 months should refrain.


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