Upavistha Konasana Posture

The word “upavistha” is derived from Sanskrit word meaning “seated” or “sitting”; “kona” meaning “angle” and “asana” meaning “posture” or “seat”.

Steps To Be Followed:

  • Sit on the mat with your spine straight and legs stretched, feet together, hands by the side.
  • Now slowly stretch your legs wide apart as much as you can with your toes pointing the ceiling and knees straight.
  • Keep your hands by the side near the thighs, slowly inhale and lift your both hands up look up.
  • As you exhale bend forward getting your chest closer to the floor reaching out for both the ankles/ toes.
  • Stay in this posture for 7-10 breaths (each breath must be 6-8 seconds).
  • As you release inhale and lift your both hands up, exhale and drop it by the side of your body.
  • Now slowly get your legs together and relax in sukhasana.


  • It helps in stretching the hamstrings, calf muscles, spine, pelvis and groin.
  • It helps in stimulating kidneys.
  • It helps in improving digestion
  • It helps in relieving from anxiety , fatigue.
  • It helps in treating arthritis.


Spinal injury

Disclaimer:- Please practice under the supervision of Yoga Teacher/ Yoga expert