Upaviṣṭa Koṇāsana

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Upaviṣṭa Koṇāsana, before leaning forward

Upaviṣṭa Koṇāsana (Sanskrit उपविष्टकोणासन), also written Upavistha Konasana or "wide-angle seated forward bend"[1][2] is an asana in hatha yoga, sitting upright with the legs as wide apart as possible, grasping the toes and leaning forward.[3]


The name of the pose is from the Sanskrit उपविष्ट (upavishta) meaning "open", कोण (kon) meaning "angle", and आस (asana), meaning "seat" or "pose".[3]


The pose may be entered from dandasana (staff pose) by moving the legs apart as far as possible. The big toes may then be grasped with the hands, or with a belt around each foot. The back is lightly arched by raising the coccyx, and the body is inclined forwards.[4][3][5][2] In the completed pose, the body leans forwards until the chin and nose touch the ground.[3] People who cannot sit on the floor in dandasana can sit on a folded blanket for the pose.[1]

A variation is to lean forward and to place the hands, palms up, on the ground in front of the body.[1]

Claimed benefits[edit]

The pose provides a stretch for the hamstrings,[5] and is stated without evidence in Light on Yoga to assist the circulation in the pelvic region and to relieve sciatica.[5] The pose is stated, again without evidence, to be useful for "gynaecological problems",[3] and safe in both menstruation and pregnancy provided no strain is applied.[3] However, the founder of Ashtanga Vinyasa Yoga, K. Pattabhi Jois, states that it should not be performed in pregnancy, though agreeing on its benefit for the sciatic nerve.[6]

See also[edit]


  1. ^ a b c Rosen, Richard (28 August 2007). "Wide-Angle Seated Forward Bend". Yoga Journal. Retrieved 18 November 2018.
  2. ^ a b "Wide-Angle Seated Forward Bend - Upavishta Konasana". Ekhart Yoga. 2018. Retrieved 19 November 2018.
  3. ^ a b c d e f Mehta, 1990 p. 65
  4. ^ Botur, Amanda. "Wide-Angle Seated Forward Bend • Upavistha Konasana". Yoga Today. Retrieved 19 November 2018.
  5. ^ a b c Iyengar, 1979, pp. 163–165
  6. ^ Jois, K. Pattabhi (2010). Yoga Mala: The Seminal Treatise and Guide from the Living Master of Ashtanga Yoga. Farrar, Straus and Giroux. p. 96. ISBN 978-1-4299-6506-4.