Upavishtum Konasana Pose
Stretch your hamstrings and open your hips with Upavishtum Konasana (Seated Wide Angle Pose). A great seated stretch for flexibility!
The Upavishtum Konasana Pose mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Upavishtum Konasana Pose Muscles Worked
Primary
Slim Inner Thigh (gracilis); Hip Abductor (gluteus medius)
Secondary
Hamstrings; Obliques
Upavishtum Konasana Pose Variations and Alternatives
How to do the Upavishtum Konasana Pose
Upavishta Konasana (Seated Wide Angle Pose)
Equipment: None required.
Starting Position:
Begin by sitting on the floor. Ensure that you are in a comfortable position with your legs extended in front of you.
Keep your back straight and shoulders relaxed. You can sit on a yoga mat for comfort.
Movement:
On an exhale, spread your legs wide apart, keeping them straight. Your feet should be flexed and pointing upwards.
Place your hands on the floor in front of you for support. Ensure that your spine remains straight as you lean forward.
If possible, walk your hands forward to deepen the stretch. Aim to bring your torso closer to the floor.
Hold this position, allowing your hips to open and your inner thighs to stretch. Breathe deeply and relax into the stretch.
To come out of the position, walk your hands back toward your body and slowly bring your legs back together.
Tips:
Keep your knees facing upwards and avoid letting them buckle inward.
If you feel discomfort in your hips or lower back, ease off from the stretch.
Hold the pose for 15 to 30 seconds, breathing deeply, and repeat as needed.
Upavishtum Konasana Pose FAQs
What muscles does the Upavishtum Konasana Pose work?
The Upavishtum Konasana Pose mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the hamstrings and core. The main muscles are the gracilis and gluteus medius.
What equipment do you need for the Upavishtum Konasana Pose?
None. The Upavishtum Konasana Pose is a bodyweight exercise, so you can do it anywhere.
What are some Upavishtum Konasana Pose variations and alternatives?
Similar exercises include the Baddha Konasana Flow Pose, Bound Angle Pose Baddha Konasana, Bodyweight Butterfly Stretch and Butterfly Pose.
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