Upavista Konasana is the Sanskrit name for the Seated Angle pose.
Upavista means seated and kona means angle. Upavistha Konasana is a wide-angle seated forward a, good for detoxifying the kidneys. This asana is good preparation for most of the seated forward bends and twists, as well as the wide-leg standing poses.
- Sit in Dandasana, then lean your torso back slightly on your hands and open your legs to an angle of about 90 degrees (the legs should form an approximate right angle). Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees. As with Dandasana, if you can’t sit comfortably on the floor, raise your buttocks on a folded blanket.
- Move your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. Reach out through your heels and stretch your soles, pressing though the balls of the feet.
- With your thigh bones pressed heavily into the floor and your knee caps pointing up at the ceiling, walk your hands forward between your legs. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the stretch of the front torso.
- Bend forward a little bit more on each exhalation until you feel a comfortable stretch in the backs of your legs. Stay in the pose for a minute or longer. Then come up as you inhale.
This asana helps stretch the inner thighs and tones the legs; it helps strengthen the spine and stimulates the abdominal organs. It is believed the pose calms the brain and can reduce sciatic pain.
Avoid if you suffer from slipped disc.
Sumit Manav, Lifestyle Yoga