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Upavistha Konasana



  • Improves sacroiliac joint function
  • PREVENTS back pain


  • Gives relief from fatigue and stress

Upavistha Konasana purpose is to work on the opening of the backs of the legs and to start to create length in the spine to enable the lift from the sacrum to the crown of the head.

How To Do Upavistha Konasana – Step By Step

Step 1: Make yourself sit in staff pose (dandasana), with long spine, and then gently spread your legs as comfortable you can be.

Step 2: Start breathing slowly, stretch the toes in alignment with your knees; you will feel a sudden curve in the lower back. 

Step 3: Place your palms in such a manner so that it will be placed right behind the hips, bend forward so that you can maintain a proper body balance. 

Step 4: Slowly take a deep breath that will help you lift your body and will create a space for the spine. Hold this posture, and you will find a stretch in your legs. 

Step 5: Repeat the process of inhaling and exhale until you make your spine and legs pretty comfortable. Continued practice enables deeper release into the inner groins to allow the inner legs to lengthen, to extend the calf muscles and to bring the torso forward without disturbing the foundation created.

Step 6: Once the legs are established in the pose, work begins on lengthening from navel to sternum and the engagement of the dorsal spine.

Step 7: Coming back, bend your knees, and take the legs back together.

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