Step 1: Setup
Create pelvic support and neutral spine before depth.
Upavista Konasana (Seated Wide Angle)
उपविष्ट कोणासन | Hip-Opening Asana practice details from Nirog Yoga
Introduction
Upavista Konasana creates broad adductor and hamstring opening with an emphasis on pelvic grounding and spinal length.
Key Alignment Cues
- Extend legs wide with kneecaps facing upward.
- Root sit-bones and keep spine long.
- Hinge from hips before deepening fold.
- Keep feet active to protect knees.
Benefits
- Stretches inner thighs and hamstrings.
- Improves pelvic mobility and posture.
- Builds patience and mindful breathing in longer holds.
Precautions
- Avoid deep fold if hamstrings are acutely strained.
- Bend knees slightly for lower-back comfort.
Modifications
- Sit on blanket to tilt pelvis forward.
- Use hands on blocks in front for support.
Common Mistakes
- Collapsing chest while reaching forward.
- Letting knees roll inward without leg activation.
Practice Rhythm
Recommended hold: 5 to 10 breaths
Breath pattern: Steady nasal breathing with long exhalations.
How to Practice (Step-by-Step)
- Sit upright and spread legs into comfortable wide angle.
- Place hands beside hips and lengthen through crown.
- Optionally hinge forward from hips with long spine.
- Hold and return upright gradually.
Step-by-Step Visual Guide
Step 2: Enter and Hold
Move gradually into opening with consistent breath.
Step 3: Exit and Reset
Bring legs together and rest in gentle seated fold.