Home 9 Yoga Poses 9 Upright Seated Angle Pose (Urdhva Upavistha Konasana)

Upright Seated Angle Pose (Urdhva Upavistha Konasana)

The Story Behind the Name:

Urdhva Upavistha Konasana – Upright Seated Angle Pose is a challenge asana in Ashtanga Primary Series and requires  flexibility, core strength, balance, and determination.

“Urdhva Upavistha Konasana” consists of four Sanskrit words:

  • “Urdhva” — meaning “upright”
  • “Upavistha” — meaning “seated” or “sitting”
  • “Kona” — meaning “angle”
  • “Asana” — meaning “pose” or “posture”

Urdhva Upavistha Konasana Improves balance, strengthens and tones the abs, spine and legs, massage the entire spinal column and stimulates the internal organs.

Difficulty Level:

  • Advanced

Drishti Point:

  • Ceiling

Technical details and how to start:

  • You can start by sitting in Baddha Konasana. Sit with the soles of your feet together and knees pressing down towards the mat.
  • Hook your first two fingers around your big toes.
  • Exhale and tilt back, balancing on your sit bones.
  • Inhale and straighten your legs.
  • Keep your legs active and the kneecaps pulled up.
  • Engage your core to balance
  • Keep your chest lifted and open, shoulders down and your spine extended. 
  • Balance on your tailbone with a straight, strong spine.
  • Stay in the pose for five breaths.

Health Benefits:

  • Improves balance.
  • Strengthens and tones the abs, spine and legs.
  • Massage the entire spinal column.
  • Stimulates the internal organs. 
  • Stretches the insides and backs of the legs.
  • Stimulates the abdominal organs
  • Calms the brain.
  • Releases groins.

Beginner’s tips

  • Keep your knees bent or loop a strap or belt around each foot if you can’t straighten your legs while holding onto your feet,
  • To help find your balance with straightened legs and straight spine, position a blanket roll just behind your pelvis, this will help support your lower back.
  • Make sure you have enough space around you in case you lose your balance and tip forwards or backwards.
  • Take care not to overstretch your hamstrings.

Safety Precautions

  • Avoid this pose if you have a tailbone or lower back injury.
  • Avoid this pose if you have hamstring injury or groin pull or tear.
  • Avoid during pregnancy.
  • If you have any medical concerns, talk with your doctor before practicing yoga.

Please Note:

People who decide to start practising Yoga and who are suffering from any cardiac problem, asthma, back pain, high blood pressure, neck, shoulder or spine injury or any other health related issue, should consult a doctor before starting any yogic activities and eliminate the positions that are not suitable for their particular case. Also, some particular asanas such as inversion asanas are not recommended for female practitioners who are menstruating.

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