Learn How to Master Upavishta Konasana: A Step-by-Step Guide with Vinyasa Count

Upavishta Konasana B

Upavishta (उपविष्ट): This Sanskrit word translates to "seated" or "sitting." In the context of Upavishta Konasana, it refers to the seated position of the practitioner with the legs extended wide apart.
Kona (कोण): "Kona" translates to "angle." It signifies the angle formed between the legs when they are spread apart in a wide V-shape.
Asana (आसन): The term "asana" translates to "pose" or "posture."

Upavishta Konasana, wide angle seated forward fold, is a wonderful hip opening posture from the Ashtanga Yoga primary series seated sequence.

Benefits of Upavishta Konasana

• Improved Flexibility: Targets hamstrings, inner thighs (adductors), and groin muscles.

• Enhanced Hip Mobility: Encourages hip opening and alleviates tightness.

• Spinal Extension: Promotes elongation of the spine and better posture.

• Strengthened Core Muscles: Engages abdominal muscles for spinal support.

• Stress Relief: Deep stretch and breathwork help reduce stress and tension.

• Digestive Stimulation: Compression may aid digestion and reduce discomfort.

• Improved Circulation: Enhances blood flow to the pelvic region and legs.

• Mindfulness and Concentration: Cultivates presence and mental clarity.

• Calming Effect: Activates the parasympathetic nervous system.

• Prepares for Advanced Poses: Sets the foundation for deeper forward bends.

Click here to watch the YouTube tutorial for Upavishta Konasana​

Contraindications for Upavishta Konasana

This pose may not be suitable for those with:

• Hamstring or groin injuries

• Lower back issues (e.g., herniated discs)

• Knee injuries or arthritis

• Sciatica

• Pregnancy (especially in later stages)

• Recent abdominal surgery

• Osteoporosis or fracture history

Always consult with a healthcare professional or yoga instructor before attempting.

Step-by-Step Instructions for the Full Expression of Baddha Konasana with Sanskrit Vinyasa Count

From downward facing dog after Baddha Konasana:

• Sapta (Vinyasa #7): Inhale, walk or jump through to a seated position. Spread legs wide and grab outer edges of feet.

• Asthau (Vinyasa #8): Exhale, fold forward, press belly to the ground, lift head. Gaze: Nasagrai Drishti. Five deep breaths.

• Nava (Vinyasa #9): Inhale, lift legs and arms off ground, grab outer feet, balance on sit bones. Gaze: Urdhva Drishti. Five breaths.

• Dasa (Vinyasa #10): Exhale, bring chin to neutral.

• Ekadasa (Vinyasa #11): Inhale, hands to floor, cross legs, lift body up.

• Dvadasa (Vinyasa #12): Exhale, jump back into Chaturanga.

• Trayodasa (Vinyasa #13): Inhale to Upward Facing Dog.

• Caturdasa (Vinyasa #14): Exhale to Downward Facing Dog.

Tap above or click here to watch the YouTube tutorial for Upavishta Konasana

Modifications for Upavishta Konasana

To adapt the pose to your body:

• Narrower Leg Position: Reduces stretch intensity.

• Bent Knees: Eases strain on hamstrings and lower back.

• Wall Support: Place feet against a wall for added support.

Always listen to your body and prioritize comfort and safety. Work with a qualified instructor if unsure.

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