Upavista Konasana, Benefits, How to do Steps, Precautions

Upavista Konasana is a popular yoga pose that gives enormous benefits for the woman. This yoga poses is beneficial for everyone, but particularly woman’s has more advantage in practising this simple yoga pose. A woman’s body and their health conditions are entirely different from man. They have to take special care to lead a healthy life. Particularly they have to face too many transformations in their life like pregnancy, menopause, etc. Upavista Konasana or wide-angle seated forward bend is a useful yoga pose to overcome these conditions easily.

upvista konasasana
upvista konasasana

How to do Upavista Konasana:

First of all, sit in dandasana keep the back erect you can take the support of a wall. Sit on your buttock bones place your palms beside your hips pointing towards forward.

Press your palms on the ground to push your torso upward exhale and now spread your legs as far as possible. You may use your hands to push your legs.

Move your hands behind your buttocks, and place both palms on the floor. Lift your waist and the sides of your torso. Rotate your thighs to the front so that the kneecaps face the ceiling. Sit on your buttocks bones, keeping your pelvic bones parallel to them. Stretch each leg from thigh to heel. Hold the pose for 1 minute and gradually increase up to 3 minutes.

After you got expertise in this pose, you may bend forward.


In-depth analysis of Upavista Konasana

The Upavistha Konasana is one of the extremely beneficial sitting yoga poses.

Upavistha Konasana or a sitting angle posture is a difficult yoga posture and is a good preparatory posture for most sitting and sitting twist asanas. The wide-angle sitting forward can also be done standing up. When you perform this pose, the legs are stretched and rooted on the floor, which relaxes the spine and calms the brain.

Plus, there are countless advantages to the skewed angle curve, helping us to easily solve everyday bodily problems. Here are the benefits and steps you need to complete the Upavistha Konasana.

Upavistakonasana how to do

Key Health Benefits of Upavistha Konasana

  1. Seated wide-angle pose relaxes stress-related tension in the abdominal muscles.
  2. Helps to relieve sciatica and arthritis pains.
  3. This yoga pose prevents and relieves a hernia.
  4. Massages the organs of the reproductive system.
  5. Woman’s health disorders like, Stimulates the ovaries, regulates menstrual flow, and relieves menstrual pain and menstrual disorders,
  6. Also, corrects the prolapsed uterus and bladder.
  • Stretches the body

The asana forms an angle that gives great elasticity to the body, especially the lower body. The pose extends the back, hamstrings, groin and shoulders. Stretching the body increases muscle flexibility, reduces the risk of injury and prevents muscle pain.

  • Strengthens the spinal cord

Upavistha Konasana is an easy pose and with a regular practice of it, the spine of the practitioner becomes strong. Preventing and improving the health of the spine and strengthening it is important for staying fit, healthy and active. Asana is ideal for the well-being of the entire nervous system.

  • Relax and calm the brain

With regular practice of asana, you can easily get a relaxation of the mind. A calm and relaxed brain is beneficial in many ways: helping to sleep better, improving memory, improving concentration, improving problem-solving skills, improving mood, balancing emotions, preventing panic attacks, and reducing stress, depression and anxiety.

  • Sciatic Cures

Sciatica is one of the most common spinal health problems that people face today. The pain starts from one side of the back to one leg and travels to the ankle, causing a tingling sensation or numbness of the leg. Sciatica is the biggest nerve in the body and with this asana, it can be healed and relieved.

  • Relieves arthritis

Upavistha Konasana is one of the best asanas to help relieve, prevent and cure arthritis, joint pain or joint disease. There are more than 100 types of arthritis and this problem can affect people of any age, race or gender. However, it is more common in women and occurs as they get older. A person with arthritis experiences mild, moderate, severe pain and worsens over time.

  • Tones and stimulates the abdominal organs

Asana is a great way to tone and stimulate the abdominal organs, which strengthens the stomach muscles and relieves back pain. Abdominal massage helps stimulate the body’s vital organs, prevent toxin accumulation and increase blood circulation. Asana also detoxifies the kidney and prevents kidney problems.

  • Activate the central muscles

Another amazing benefit you can derive from the practice of this pose is the activated core muscles. The central muscles aim to support the spine, generate energy and stabilize the body. Once activated, it benefits the whole body.



If you have asthma, then you must take experts advice before practising this yoga pose.