Upavistha Konasana (Wide-Angle Seated Forward Bend)

{"loading":false,"asana_post":{"id":"clfktrlao4tm80bisi2f16ab8","title":"Upavistha Konasana (Wide-Angle Seated Forward Bend)","whatIsTitle":"What is Upavistha Konasana (Wide-Angle Seated Forward Bend)?","whatIsBody":{"text":"\\n\\nUpavistha Konasana, or Wide-Angle Seated Forward Bend, is an excellent preparatory pose for deeper forward folds, twists, and wide-legged poses. \\nIt is also known as Seated Straddle pose in a few yoga texts. This pose is an excellent seated hip opener that encourages flexibility and strength in the legs as well as the glutes. \\nIn this pose, your upper body is bent forward. This way, your spine lengthens from the neck to the tailbone. \\nWhile performing this pose, you will feel a rush of soothing vitality throughout your body as if every cell is activating in your body. ","html":"<p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1125,height:750/tNxqpNZKQjK0Ii2AL4tx\" alt=\"Upavistha Konasana \" title=\"Upavistha Konasana \" width=\"600\" height=\"350\"><p>Upavistha Konasana, or Wide-Angle Seated Forward Bend, is an excellent preparatory pose for deeper forward folds, twists, and wide-legged poses.&nbsp;</p><p>It is also known as Seated Straddle pose in a few yoga texts. This pose is an excellent seated hip opener that encourages flexibility and strength in the legs as well as the glutes.&nbsp;</p><p>In this pose, your upper body is bent forward. This way, your spine lengthens from the neck to the tailbone.&nbsp;</p><p>While performing this pose, you will feel a rush of soothing vitality throughout your body as if every cell is activating in your body.&nbsp;</p>"},"overview":{"text":"The name Upavistha Konasana is a combination of Sanskrit words. \\nUpavistha \\nmeans \"Open,\" \\nKona \\nmeans \"Angle,\" and \\nAsana\\n means \"Posture\" or \"Seat.\" \\nIt's hard to find any description of this yoga asana in ancient Hatha Yoga texts. But we have encountered similar references of this posture in Swami Vishnudevananda's 1960 book, \\nComplete Illustrated Book of Yoga,\\n as Hand-to-Foot Pose or Hastapadasana. \\nLater in 1966, Iyengar described this pose in detail in his book \"\\nLight on Yoga: Yoga Dipika\\n\" under a different name. \\nToday, this posture is used as a foundational yoga pose in many Ashtanga Yoga classes.\\nSanskrit Name:\\n उपविष्टकोणासन     \\nPronunciation:\\n \\noo-pah-VEESH-tah cone-AHS-ah-nah\\nPose Type:\\n Seated Hip Opener          \\nAlso known as: \\nWide-Angle Seated Forward Bend\\nStrengthens: \\nLower Back, Spinal Column, and Legs \\n \\nStretches: \\nSpine, Shoulders, Hamstrings, and Glutes\\n\\nHealth Benefits of Upavistha Konasana\\nReduces anxiety and stress.\\nHelps build mindfulness.\\nImproves seated and standing postures. \\nIncreases range of joint mobility in the legs. \\nStretch, strengthen, and lengthen the body.\\nIncreases the flow of \\nPrana \\nand relieves tension in the body. \\nStimulates the function of digestive and reproductive organs. \\nPromotes therapeutic healing effects for low back pain and arthritis. \\nActivates the solar plexus, sacral, and root chakra for hormonal balance. \\n\\nWhen to Avoid Performing Upavistha Konasana?\\nAvoid if you have spondylitis. \\nAvoid if you have a slipped disc.\\nAvoid if you have inflammatory arthritis.\\nAvoid if you have severe lower back pain.\\nAvoid if you have a recent injury or surgery. \\nAvoid bending forward completely if you are pregnant.\\nAvoid if you feel unable to breathe as you bend forward. \\n","html":"<p>The name Upavistha Konasana is a combination of Sanskrit words. <em>Upavistha </em>means &quot;Open,&quot; <em>Kona </em>means &quot;Angle,&quot; and <em>Asana</em> means &quot;Posture&quot; or &quot;Seat.&quot; </p><p>It&#39;s hard to find any description of this yoga asana in ancient Hatha Yoga texts. But we have encountered similar references of this posture in Swami Vishnudevananda&#39;s 1960 book, <em>Complete Illustrated Book of Yoga,</em> as Hand-to-Foot Pose or Hastapadasana. </p><p>Later in 1966, Iyengar described this pose in detail in his book &quot;<em>Light on Yoga: Yoga Dipika</em>&quot; under a different name. </p><p>Today, this posture is used as a foundational yoga pose in many Ashtanga Yoga classes.</p><p><strong>Sanskrit Name:</strong> उपविष्टकोणासन     <strong>Pronunciation:</strong> <em>oo-pah-VEESH-tah cone-AHS-ah-nah</em></p><p><strong>Pose Type:</strong> Seated Hip Opener          <strong>Also known as: </strong>Wide-Angle Seated Forward Bend</p><p><strong>Strengthens: </strong>Lower Back, Spinal Column, and Legs <strong> </strong></p><p><strong>Stretches: </strong>Spine, Shoulders, Hamstrings, and Glutes</p><p></p><h2><strong>Health Benefits of Upavistha Konasana</strong></h2><ul><li><div><p>Reduces anxiety and stress.</p></div></li><li><div><p>Helps build mindfulness.</p></div></li><li><div><p>Improves seated and standing postures. </p></div></li><li><div><p>Increases range of joint mobility in the legs. </p></div></li><li><div><p>Stretch, strengthen, and lengthen the body.</p></div></li><li><div><p>Increases the flow of <em>Prana </em>and relieves tension in the body. </p></div></li><li><div><p>Stimulates the function of digestive and reproductive organs. </p></div></li><li><div><p>Promotes therapeutic healing effects for low back pain and arthritis. </p></div></li><li><div><p>Activates the solar plexus, sacral, and root chakra for hormonal balance. </p></div></li></ul><p></p><h2><strong>When to Avoid Performing Upavistha Konasana?</strong></h2><ul><li><div><p>Avoid if you have spondylitis. </p></div></li><li><div><p>Avoid if you have a slipped disc.</p></div></li><li><div><p>Avoid if you have inflammatory arthritis.</p></div></li><li><div><p>Avoid if you have severe lower back pain.</p></div></li><li><div><p>Avoid if you have a recent injury or surgery. </p></div></li><li><div><p>Avoid bending forward completely if you are pregnant.</p></div></li><li><div><p>Avoid if you feel unable to breathe as you bend forward. </p></div></li></ul><p></p>"},"howtoDoTitle":"How to do Upavistha Konasana (Wide-Angle Seated Forward Bend)?","howToDoBody":{"text":"Upavistha Konasana is very helpful for building strength in the legs and relieving back lower back pain. This posture is divided into the following four different phases.\\n\\nPart 1 - Preparatory Poses for Upavistha Konasana\\nTo begin, start with some simple leg and lower back stretches to add mobility to dormant muscles. You can begin with a dynamic yoga flow sequence like sun salutations and then move to the following hip openers for a deeper activation of the legs: \\n\\n1. Dandasana (Staff Pose) - \\nThe\\n \\nUpavistha Konasana belongs to the seated yoga pose category. In this pose, it’s important to find pelvic stability and spine strength in order to sit upright in the staff pose. \\n\\nClose your eyes and sit in Dandasana for 2 to 5 minutes. The longer you hold this staff-like alignment, the stronger your spine will be for your upcoming wide-angle stance. \\n\\n2. Baddha Konasana or (Bound Angle Pose) - \\nFrom the staff pose, move into Baddha Konasana. Here, bend your legs and touch your feet in \\nNamaste \\nformation. Hold both feet with your palms and keep your knees close to your yoga mat. \\n\\nInhale, then exhale and close your eyes as you maintain this pose. You will feel a slight stretch in your thighs. You can hold this pose for 2 to 5 minutes. \\n\\n3. Baddha Konasana Uttanasana (Bound Angle Forward Bend Pose) - \\nIf you're unable to feel your legs stretching in upright Baddha Konasana, try bending your upper body forward for a deeper stretch. \\n\\nYou can also place your head on the ground as you bend forward. Hold this pose for a couple of minutes. Ensure that you exhale while coming down, and that your knees are close to the mat. \\n\\nPart 2: Step-by-Step Instructions to Perform Upavistha Konasana\\nThe following are steps to practice the Wide-Angle Seated Forward Bend:\\nStep 1- \\nStart with Staff pose and sit upright on top of your pelvic bones. \\nStep 2- \\nSit with your legs extended and your arms relaxed at your sides in the Staff pose. Inhale and exhale for a few seconds here. \\nStep 3- \\nNow, spread your legs slowly, as wide as possible, and place your hands flat on the mat.\\nStep 4- \\nInhale deep, and lengthen your spine all the way up to the crown of your head. Exhale, bend at your waist, and press down through the backs of your legs. \\nStep 5- \\nWalk your hands forward as far as you can go. Keep your back straight and your spine parallel to the ground. \\nStep 6- \\nHold this position for a few deep breaths and then gently exit the pose by getting up in the staff pose. \\n\\nBreath Awareness: \\nInhale as you lengthen your spine and flex your legs wide.\\nExhale as you bend your upper body forward. \\nPerformance Duration for Beginners:\\n Hold Upavistha Konasana for 1 minute.\\nPerformance Duration for Advanced: \\nHold Upavistha Konasana for 5 to 10 minutes.\\n\\nPart 3: Things to Keep in Mind\\nAlignment is essential for practicing every yoga asana, and here are a few posture tips for beginners before starting the Upavistha Konasana practice: \\nDo not overstretch your legs: \\nYes, it's true that the more you try to stretch your legs wide, the more flexible and strong you will become. \\nBut, overstretching as a beginner without the necessary hip and leg mobility can cause muscle tears in your abductors and hip flexors. Only stretch to a level that helps you grow without overdoing it. \\nYou don’t need to lean down all the way:\\n If your hip flexors and tail bone are not strong, you might have difficulty leaning forward. Don’t rush into bending your upper body forward. \\nYou can try bending your upper body halfway until it's not painful. With time, you’ll build flexibility in your back, and then if you feel comfortable, you can lean forward to the ground. \\n\\nPart 4: Relaxing Poses After Upavistha Konasana\\nWide-Angle Seated Forward Bend can cause a lot of fatigue, as well as stress on your thighs, core, and back. That’s why it’s essential to perform the following relax poses after you’ve practiced Upavistha Konasana: \\n\\n1. Paschimottanasana (Seated Forward Bend): \\nAs you end your Upavistha Konasana practice on Staff pose, continue the seated forward bend from there. \\n\\nFrom Dandasana, inhale deep and raise both arms overhead. Now, bend forward and exhale as you rest your head on your knees. Hold this pose until you feel the tension release in your low back and glutes. \\n\\n2. Balasana (Child's Pose):\\nIf your upper body and low back are still too tight, get into the Child's pose. Start seated on top of your knees and bend your upper body toward the mat. \\n\\nFlex your arms and shoulders in front of you while resting your forehead on the mat. Keep exhaling deeply while you hold this pose with your head down for 3-5 minutes. \\n  \\n3. Ananda Balasana (Happy Baby Pose): \\nIf you want to relax your pelvic bones, thighs, and low back even more, try the Happy Baby pose. \\n\\nLie on your back and grab your feet with your hands like a newborn baby. Exhale and close your eyes as you get into this pose. Keep breathing deeply and try to relax any left-over stress points lingering in your body. ","html":"<p>Upavistha Konasana is very helpful for building strength in the legs and relieving back lower back pain. This posture is divided into the following four different phases.</p><p></p><h3><strong>Part 1 - Preparatory Poses for&nbsp;Upavistha Konasana</strong></h3><p>To begin, start with some simple leg and lower back stretches to add mobility to dormant muscles. You can begin with a dynamic yoga flow sequence like sun salutations and then move to the following hip openers for a deeper activation of the legs:&nbsp;</p><p></p><p><strong>1. Dandasana (Staff Pose) -&nbsp;</strong>The<strong>&nbsp;</strong>Upavistha Konasana belongs to the seated yoga pose category. In this pose, it’s important to find pelvic stability and spine strength in order to sit upright in the staff pose.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5379,height:3586/J6HN69ttQIuTU0T8xqzF\" alt=\" Dandasana (Staff Pose)\" title=\" Dandasana (Staff Pose)\" width=\"600\" height=\"350\"><p>Close your eyes and sit in Dandasana for 2 to 5 minutes. The longer you hold this staff-like alignment, the stronger your spine will be for your upcoming wide-angle stance.&nbsp;</p><p></p><p><strong>2. Baddha Konasana or (Bound Angle Pose) -&nbsp;</strong>From the staff pose, move into Baddha Konasana. Here, bend your legs and touch your feet in&nbsp;<em>Namaste&nbsp;</em>formation. Hold both feet with your palms and keep your knees close to your yoga mat.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5296,height:3531/wvaUtwOTsiXPEIFI1kMl\" alt=\"Baddha Konasana or (Bound Angle Pose)\" title=\"Baddha Konasana or (Bound Angle Pose)\" width=\"600\" height=\"350\"><p>Inhale, then exhale and close your eyes as you maintain this pose. You will feel a slight stretch in your thighs. You can hold this pose for 2 to 5 minutes.&nbsp;</p><p></p><p><strong>3. Baddha Konasana Uttanasana (Bound Angle Forward Bend Pose) -&nbsp;</strong>If you're unable to feel your legs stretching in upright Baddha Konasana, try bending your upper body forward for a deeper stretch.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5028,height:3352/E6Qn4vyERxyBNFXTGgdJ\" alt=\"Baddha Konasana Uttanasana (Bound Angle Forward Bend Pose)\" title=\"Baddha Konasana Uttanasana (Bound Angle Forward Bend Pose)\" width=\"600\" height=\"350\"><p>You can also place your head on the ground as you bend forward. Hold this pose for a couple of minutes. Ensure that you exhale while coming down, and that your knees are close to the mat.&nbsp;</p><p></p><h3><strong>Part 2: Step-by-Step Instructions to Perform&nbsp;Upavistha Konasana</strong></h3><p>The following are steps to practice the Wide-Angle Seated Forward Bend:</p><p><strong>Step 1-&nbsp;</strong>Start with Staff pose and sit upright on top of your pelvic bones.&nbsp;</p><p><strong>Step 2-&nbsp;</strong>Sit with your legs extended and your arms relaxed at your sides in the Staff pose. Inhale and exhale for a few seconds here.&nbsp;</p><p><strong>Step 3-&nbsp;</strong>Now, spread your legs slowly, as wide as possible, and place your hands flat on the mat.</p><p><strong>Step 4-&nbsp;</strong>Inhale deep, and lengthen your spine all the way up to the crown of your head. Exhale, bend at your waist, and press down through the backs of your legs.&nbsp;</p><p><strong>Step 5-&nbsp;</strong>Walk your hands forward as far as you can go. Keep your back straight and your spine parallel to the ground.&nbsp;</p><p><strong>Step 6-&nbsp;</strong>Hold this position for a few deep breaths and then gently exit the pose by getting up in the staff pose.&nbsp;</p><p></p><p><strong>Breath Awareness:&nbsp;</strong></p><ul><li><div><p>Inhale as you lengthen your spine and flex your legs wide.</p></div></li><li><div><p>Exhale as you bend your upper body forward.&nbsp;</p></div></li></ul><p><strong>Performance Duration for Beginners:</strong> Hold Upavistha Konasana for 1 minute.</p><p><strong>Performance Duration for Advanced:&nbsp;</strong>Hold Upavistha Konasana for 5 to 10 minutes.</p><p></p><h3><strong>Part 3: Things to Keep in Mind</strong></h3><p>Alignment is essential for practicing every yoga asana, and here are a few posture tips for beginners before starting the Upavistha Konasana practice:&nbsp;</p><ul><li><div><p><strong>Do not overstretch your legs:&nbsp;</strong>Yes, it's true that the more you try to stretch your legs wide, the more flexible and strong you will become.&nbsp;</p></div></li></ul><p>But, overstretching as a beginner without the necessary hip and leg mobility can cause muscle tears in your abductors and hip flexors. Only stretch to a level that helps you grow without overdoing it.&nbsp;</p><ul><li><div><p><strong>You don’t need to lean down all the way:</strong> If your hip flexors and tail bone are not strong, you might have difficulty leaning forward. Don’t rush into bending your upper body forward.&nbsp;</p></div></li></ul><p>You can try bending your upper body halfway until it's not painful. With time, you’ll build flexibility in your back, and then if you feel comfortable, you can lean forward to the ground.&nbsp;</p><p></p><h3><strong>Part 4: Relaxing Poses After&nbsp;Upavistha Konasana</strong></h3><p>Wide-Angle Seated Forward Bend can cause a lot of fatigue, as well as stress on your thighs, core, and back. That’s why it’s essential to perform the following relax poses after you’ve practiced Upavistha Konasana:&nbsp;</p><p></p><p><strong>1. Paschimottanasana (Seated Forward Bend):&nbsp;</strong>As you end your Upavistha Konasana practice on Staff pose, continue the seated forward bend from there.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5257,height:3505/gEANEgULQxCpJ7izxrpA\" alt=\"Paschimottanasana (Seated Forward Bend)\" title=\"Paschimottanasana (Seated Forward Bend)\" width=\"600\" height=\"350\"><p>From Dandasana, inhale deep and raise both arms overhead. Now, bend forward and exhale as you rest your head on your knees. Hold this pose until you feel the tension release in your low back and glutes.&nbsp;</p><p></p><p><strong>2. Balasana (Child's Pose):</strong>If your upper body and low back are still too tight, get into the Child's pose. Start seated on top of your knees and bend your upper body toward the mat.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5254,height:3502/LRUdmNLbS1OCf5YcwE4w\" alt=\"Balasana (Child's Pose)\" title=\"Balasana (Child's Pose)\" width=\"600\" height=\"350\"><p>Flex your arms and shoulders in front of you while resting your forehead on the mat. Keep exhaling deeply while you hold this pose with your head down for 3-5 minutes.&nbsp;</p><p><strong>&nbsp;&nbsp;</strong></p><p><strong>3. Ananda Balasana (Happy Baby Pose):&nbsp;</strong>If you want to relax your pelvic bones, thighs, and low back even more, try the Happy Baby pose.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5392,height:3595/i3ckJ7DQRe0RXiAf85o3\" alt=\"Ananda Balasana (Happy Baby Pose)\" title=\"Ananda Balasana (Happy Baby Pose)\" width=\"600\" height=\"350\"><p>Lie on your back and grab your feet with your hands like a newborn baby. Exhale and close your eyes as you get into this pose. Keep breathing deeply and try to relax any left-over stress points lingering in your body.&nbsp;</p>"},"modificationsAndPropsBody":{"text":"Here are some posture modifications for new yogis to get comfortable with their Wide-Angle Seated Forward Bend practice: \\n\n\\nTry it with bent knees: \\nIf you feel stiff in your legs and are having trouble straightening them or opening them wide, try bending your legs with a slight hinge in the knees. This will ease pressure that can cause muscle tears in your inner thighs. \\nTry it with your elbows on the ground: \\nIf bending with your upper body is not comfortable for your low back and your hip flexors, you can hold this pose halfway bent with your elbows on the ground, supporting your upper body and low back. \\n\\n\\nAdd a few bolsters and yoga blocks:\\n If holding Upavistha Konasana parallel to the ground is painful, then place a block on the mat between your legs. Add a bolster or soft pillow as needed. \\n\\nNow, touch your forehead to the bolster. Adjust the placement of the bolster as you lean forward. You can also place a rolled blanket under each knee to avoid locking your joints. ","html":"<p>Here are some posture modifications for new yogis to get comfortable with their Wide-Angle Seated Forward Bend practice:&nbsp;</p><p><br></p><ul><li><div><p><strong>Try it with bent knees:&nbsp;</strong>If you feel stiff in your legs and are having trouble straightening them or opening them wide, try bending your legs with a slight hinge in the knees. This will ease pressure that can cause muscle tears in your inner thighs.&nbsp;</p></div></li></ul><ul><li><div><p><strong>Try it with your elbows on the ground:&nbsp;</strong>If bending with your upper body is not comfortable for your low back and your hip flexors, you can hold this pose halfway bent with your elbows on the ground, supporting your upper body and low back.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:2489,height:1659/sIU4acFTfuVbLjQH6Oix\" alt=\"Try it with your elbows on the ground\" title=\"Try it with your elbows on the ground\" width=\"600\" height=\"350\"><p></p><ul><li><div><p><strong>Add a few bolsters and yoga blocks:</strong> If holding Upavistha Konasana parallel to the ground is painful, then place a block on the mat between your legs. Add a bolster or soft pillow as needed.&nbsp;</p></div></li></ul><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:755,height:786/6CpkDFoIQMu0FDdgIHRP\" alt=\"Add a few bolsters and yoga blocks\" title=\"Add a few bolsters and yoga blocks\" width=\"600\" height=\"350\"><p>Now, touch your forehead to the bolster. Adjust the placement of the bolster as you lean forward. You can also place a rolled blanket under each knee to avoid locking your joints.&nbsp;</p>"},"modificationsAndPropsTitle":"Upavistha Konasana Modifications and Props ","variationsTitle":"Upavistha Konasana Variations to Consider","variationsBody":{"text":"Based on your physical flexibility and mental awareness, you can try the following Wide-Angle Seated Forward Bend posture variations: \\n\\n1. Wide-Angle Seated Pose Neck Drop Variation: \\nThis is an intermediate-level posture variation for those who want to relax their neck and spine after a long workday. \\nExtend both of your legs wide and carefully drop your neck at the back. Don't hold this pose for more than 30 to 60 seconds because it places your neck in a vulnerable position. \\n\\n2. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose): \\nThe word Parivrtta means revolved, Janu means knee, and Sirsasana means head. \\n\\nThis is an advanced variation of Upavistha Konasana, where you flex deeply onto one side with one leg bent. In this posture you’ll revolve your ribs to one side and stretch your arms overhead until your head touches your knee. \\n\\n3. Parivrtta Upavistha Konasana (Revolved Seated Angle Pose): \\nThis is a successor pose for Parivrtta Janu Sirsasana. All you need to adjust is your leg placement. \\n\\nIn the previous pose, one leg was bent. Now, keep both of your legs wide open while revolving your upper body and bending down on one side. Hold this pose only when you feel comfortable and do not overstretch. ","html":"<p>Based on your physical flexibility and mental awareness, you can try the following Wide-Angle Seated Forward Bend posture variations:&nbsp;</p><p></p><p><strong>1. Wide-Angle Seated Pose Neck Drop Variation:&nbsp;</strong>This is an intermediate-level posture variation for those who want to relax their neck and spine after a long workday.&nbsp;</p><p>Extend both of your legs wide and carefully drop your neck at the back. Don't hold this pose for more than 30 to 60 seconds because it places your neck in a vulnerable position.&nbsp;</p><p></p><p><strong>2. Parivrtta Janu Sirsasana (Revolved Head to Knee Pose):&nbsp;</strong>The word Parivrtta means revolved, Janu means knee, and Sirsasana means head.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5245,height:3497/QL33N6RTO6MOvAXZHucQ\" alt=\"Parivrtta Janu Sirsasana\" title=\"Parivrtta Janu Sirsasana\" width=\"600\" height=\"350\"><p>This is an advanced variation of Upavistha Konasana, where you flex deeply onto one side with one leg bent. In this posture you’ll revolve your ribs to one side and stretch your arms overhead until your head touches your knee.&nbsp;</p><p></p><p><strong>3. Parivrtta Upavistha Konasana (Revolved Seated Angle Pose):&nbsp;</strong>This is a successor pose for Parivrtta Janu Sirsasana. All you need to adjust is your leg placement.&nbsp;</p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:3594,height:2693/BEAWaSqcRbaUmnDYAMcY\" alt=\"Parivrtta Upavistha Konasana \" title=\"Parivrtta Upavistha Konasana \" width=\"600\" height=\"350\"><p>In the previous pose, one leg was bent. Now, keep both of your legs wide open while revolving your upper body and bending down on one side. Hold this pose only when you feel comfortable and do not overstretch.&nbsp;</p>"},"levelUpTitle":"Level-Up Poses After Upavistha Konasana for Advanced Yogis","similarTitle":"Similar Seated Hip Opener Poses like Upavistha Konasana","similarBody":{"text":"Below are a few other hip-opening yoga poses that are similar to Upavistha Konasana practice: \\n\\nMalasana (Yogi Squat)\\nRajakapotasana (Pigeon Pose)\\nAnanda Balasana (Happy Baby Pose) \\nBaddha Konasana (Bound Angle Pose)\\nParivrtta Gomukhasana (Twisted Cow Face Pose)\\n","html":"<p>Below are a few other hip-opening yoga poses that are similar to Upavistha Konasana practice:&nbsp;</p><p></p><ol><li><div><p>Malasana (Yogi Squat)</p></div></li><li><div><p>Rajakapotasana (Pigeon Pose)</p></div></li><li><div><p>Ananda Balasana (Happy Baby Pose)&nbsp;</p></div></li><li><div><p>Baddha Konasana (Bound Angle Pose)</p></div></li><li><div><p>Parivrtta Gomukhasana (Twisted Cow Face Pose)</p></div></li></ol><p></p>"},"faq":"Frequently Asked Questions about Upavistha Konasana","levelUpBody":{"text":"Below is the list of advanced yoga asanas you can perform once you have mastered Upavistha Konasana:\n\\nLevel-Up Pose 1 - \\nUpavistha Konasana Variation (Wide-Angle Seated Pose Variation)\\nLevel-Up Pose 2 -\\n Surya Yantrasana (Compass Pose)\\nLevel-Up Pose 3 -\\n Merudandasana (Upright Wide Angle Pose)\\nLevel-Up Pose 4 - \\nAkarna Dhanurasana (Shooting Bow Pose)\\n\\n\\nUpavistha Konasana Variation (Wide-Angle Seated Pose Variation)\\n\\n\\nSurya Yantrasana (Compass Pose)\\n\\n\\nMerudandasana (Upright Wide Angle Pose)\\n\\n\\nAkarna Dhanurasana (Shooting Bow Pose)\\n","html":"<p>Below is the list of advanced yoga asanas you can perform once you have mastered Upavistha Konasana:<br></p><p><strong>Level-Up Pose 1 -&nbsp;</strong>Upavistha Konasana Variation (Wide-Angle Seated Pose Variation)</p><p><strong>Level-Up Pose 2 -</strong> Surya Yantrasana (Compass Pose)</p><p><strong>Level-Up Pose 3 -</strong> Merudandasana (Upright Wide Angle Pose)</p><p><strong>Level-Up Pose 4 -&nbsp;</strong>Akarna Dhanurasana (Shooting Bow Pose)</p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1000,height:667/mUTLh7ZgSN6BSjpGovCj\" alt=\"Upavistha Konasana Variation (Wide-Angle Seated Pose Variation)\" title=\"Upavistha Konasana Variation (Wide-Angle Seated Pose Variation)\" width=\"600\" height=\"350\"><p><em><strong>Upavistha Konasana Variation (Wide-Angle Seated Pose Variation)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:5450,height:3633/jBNNjPNvRS6GTFhEmPhQ\" alt=\"Surya Yantrasana (Compass Pose)\" title=\"Surya Yantrasana (Compass Pose)\" width=\"600\" height=\"350\"><p><em><strong>Surya Yantrasana (Compass Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:1120,height:747/2juLCdtSECm9Zj4yjOjz\" alt=\"Merudandasana (Upright Wide Angle Pose)\" title=\"Merudandasana (Upright Wide Angle Pose)\" width=\"600\" height=\"350\"><p><em><strong>Merudandasana (Upright Wide Angle Pose)</strong></em></p><p></p><img src=\"https://media.graphassets.com/resize=fit:clip,height:350,width:600/resize=width:800,height:600/DRZb66C2TLqxp0ClIUNQ\" alt=\"Akarna Dhanurasana (Shooting Bow Pose)\" title=\"Akarna Dhanurasana (Shooting Bow Pose)\" width=\"600\" height=\"350\"><p><em><strong>Akarna Dhanurasana (Shooting Bow Pose)</strong></em></p><p></p>"},"medicalReviewerTagLine":null,"medicalReviewerSLug":null,"medicallyReviewedByName":null,"medicallyReviewedbyImage":null,"writtenByImage":{"url":"https://media.graphassets.com/resize=fit:clip,height:56,width:56/FnQtOJET3WmgC9VpDGSP","fileName":"will-writtenby.png"},"writtenByName":"Will Allen","writtenBySLug":"will-allen","writtenByTagLine":"Co-Founder MyYogaTeacher","seoDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Upavistha Konasana or Wide-Angle Seated Forward Bend.\n","breadcrumbName":"Upavistha Konasana "},"showNavigation":false,"recommendations_group_class":{"Recommend":[]},"teacher_recomandation":null,"faq_details":[{"ID":396,"UUID":"fe34ebf5-a22e-418e-8c5e-ed5feec1686c","TagID":243,"Question":"What are the benefits of Upavistha Konasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The following are some of the benefits of Upavistha Konasana:</span></p><p><br></p><ul><li>It helps to relax the mind.&nbsp;</li><li>Improves knee and hip joint mobility.</li><li>Improves digestion and sexual health.</li><li>Stretches the spine and shoulders.&nbsp;</li><li>Stretches the hamstrings and glutes.</li><li>Strengthens the legs, ankles, hamstrings, and spine.&nbsp;</li><li>Burns excess fat around the thighs and core.&nbsp;</li><li>Stimulates the flow of <em>Prana </em>and aids in physical relaxation.&nbsp;</li></ul><p><br></p>","Position":1,"CreatedDate":"2023-03-23 07:27:07","ModifiedDate":"2023-03-23 07:27:07","Tags":null},{"ID":397,"UUID":"73622a11-0c66-47e2-9656-d04b58c2c3cf","TagID":243,"Question":"What are the different poses to prepare for Upavishta Konasana?\n","Answer":"<p><span style=\"color: rgb(14, 16, 26);\">The following are some poses you can do to prepare for Upavistha Konasana:</span></p><p><br></p><ul><li>Uttanasana or Standing Forward Bend</li><li>Paschimottanasana or Seated Forward Bend</li><li>Baddha Konasana or Bound Angle Pose</li><li>Parivrtta Janu Sirsasana or Revolved Head to Knee Pose</li></ul><p><br></p>","Position":2,"CreatedDate":"2023-03-23 07:27:28","ModifiedDate":"2023-03-23 07:27:28","Tags":null},{"ID":398,"UUID":"1a856f9c-9811-4e9b-a681-227736ea5e66","TagID":243,"Question":"What is Parivrtta Upavishta Konasana Iyengar?\n","Answer":"<p>Parivrtta Upavishta Konasana Iyengar is an advanced version of Upavistha Konasana. This pose helps you stretch the deep muscles around your obliques, shoulders, hamstrings, and glutes. Plus, this variation can quickly give you a boost of energy. It's an excellent stretch to open your hips, abductors, and chest muscles.&nbsp;</p><p><br></p>","Position":3,"CreatedDate":"2023-03-23 07:27:50","ModifiedDate":"2023-03-23 07:27:50","Tags":null},{"ID":399,"UUID":"39ed56c8-7e11-4208-8f04-5a17b851427e","TagID":243,"Question":"How do you perform Parsva Upavishta Konasana?\n","Answer":"<p>To perform Parsva Upavishta Konasana, follow the these steps:&nbsp;</p><p><br></p><p>1. Start from Staff pose and get into Baddha Konasana.</p><p>2. Concentrate on your breath while practicing Baddha Konasana.</p><p>3. Inhale deep and flex your legs sideways, only as much as you feel comfortable&nbsp;</p><p>4. Hold the flexion of your legs and keep your focus on your breathing.&nbsp;</p><p>5. Now, inhale and steadily rotate your bottom ribs as you flex your arms to one side.&nbsp;</p><p>6. Exhale when you reach down and rest in the pose until everything feels comfortable.&nbsp;</p><p>7. Release the pose and relax. Repeat the same on the other side.&nbsp;</p><p><br></p>","Position":4,"CreatedDate":"2023-03-23 07:28:13","ModifiedDate":"2023-03-23 07:28:13","Tags":null},{"ID":400,"UUID":"6067a3ab-462b-4a32-9712-0864331237a6","TagID":243,"Question":"How do you do Upavistha Konasana for beginners?\n","Answer":"<p>To do Upavistha Konasana for beginners, all you need are some posture modifications to perform this pose. Here are two ways you can modify Upavistha Konasana for beginners:</p><p><br></p><p>1. If flexing your legs is not possible, try building more flexibility in your legs with Baddha Konasana.</p><p><br></p><p>2. If bending forward is not entirely possible, try using bolsters in front for upper body support.&nbsp;&nbsp;</p><p><br></p>","Position":5,"CreatedDate":"2023-03-23 07:28:36","ModifiedDate":"2023-03-23 07:28:36","Tags":null}],"yoga_details":{"ID":243,"UUID":"505a6c39-3b2b-11ed-8d73-025b4d182ad0","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Upavista Konasana","IsActive":1,"CreatedDate":"2022-09-23 10:34:54","ModifiedDate":"2022-09-23 10:34:54","Label":"Upavista Konasana","Description":"","Slug":"upavista-konasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1679556298/asana/Upavistha.jpg","Tagline":"Improve flexibility in the pelvis and spine with Upavistha Konasana.\n","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Upavistha Konasana or Wide-Angle Seated Forward Bend.\n","TagCategory":null},"yoga_types":[{"ID":135,"UUID":"65856860-f943-4bae-9603-40b0b41a606a","TagCategoryID":9,"TagCategoryUUID":"f3b002e9-a0f1-47bd-a6a8-966d79cef5ab","Name":"Dhanurasana","IsActive":1,"CreatedDate":"2022-07-26 07:32:34","ModifiedDate":"2022-07-26 07:32:34","Label":"Dhanurasana","Description":"","Slug":"dhanurasana","WhosFor":"","WhosNotFor":"","HowWillHelp":"","HowWillNotHelp":"","IsShownInPage":1,"Thumbnail":"https://res.cloudinary.com/dgerdfai4/image/upload/v1664181342/tags/zobpijewerhbiz0gus3i.jpg","Tagline":"Open up your chest and strengthen your low back with Dhanurasana.","MetaDescription":"Read and learn step-by-step instructions, health benefits, tips, and tricks on performing Dhanurasana or Bow Pose. 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This pose helps you stretch the deep muscles around your obliques, shoulders, hamstrings, and glutes. Plus, this variation can quickly give you a boost of energy. It's an excellent stretch to open your hips, abductors, and chest muscles.&nbsp;"}},{"@type":"Question","name":"How do you perform Parsva Upavishta Konasana?\n","acceptedAnswer":{"@type":"Answer","text":"To perform Parsva Upavishta Konasana, follow the these steps:&nbsp;1. Start from Staff pose and get into Baddha Konasana.2. Concentrate on your breath while practicing Baddha Konasana.3. Inhale deep and flex your legs sideways, only as much as you feel comfortable&nbsp;4. Hold the flexion of your legs and keep your focus on your breathing.&nbsp;5. Now, inhale and steadily rotate your bottom ribs as you flex your arms to one side.&nbsp;6. Exhale when you reach down and rest in the pose until everything feels comfortable.&nbsp;7. Release the pose and relax. 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