Yoga a way to health: Upavistha Konasana,Seated Angle Pose of Wide-Angle Seated Pose

Upavistha Konasana is a wide-angle seated forward bend, good for detoxifying the kidney and is a cultural yoga asana.

BKS Iyengarji in upavistha konasana

Upavistha Konasana is a good preparation for most of the seated forward bends and twists, as well as the wide-leg standing poses. Upavistha refers to seating or sitting state, Kona literally means angle. This asana is good for detoxifying the kidney. Its also therapeutically beneficial for Arthritis and Sciatica.

Front view of position

Practicing Upavishtha Konasana:
1. Lean the torso back slightly on the hands and lift and open the legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex).
2. Press the hands against the floor and slide the buttocks forward, widening the legs another 10 to 20 degrees. As with Dandasana, if unable to sit comfortably on the floor, raise the buttocks on a folded blanket.
3. Rotate the thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling.
4. Reach out through the heels and stretch the soles, pressing though the balls of the feet.
5.With the thigh bones pressed heavily into the floor and the knee caps pointing up at the ceiling, walk the hands forward between the legs. Keep the arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible.
6. Increase the forward bend on each exhalation until one feels a comfortable stretch in the backs of the legs.
7.Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso.

Variation of konasana: