Revolved Seated Wide Angle Pose - Parsva Upavistha Konasana

Side Seated Wide Angle Pose (front) - Iana Varshavska

Contents

Revolved Seated Wide Angle Pose, Side Seated Wide Angle Pose or Parsva Upavistha Konasana in Sanskrit, is a wide-legged seated asana where the torso folds forward over each leg, one at a time. The name comes from the Sanskrit, parsva, meaning “side,” upavistha, meaning “seated,” kona meaning “angle,” and asana, meaning “pose.”

This is a twisted variation of the traditional seated asana. Parsva Upavistha Konasana can be used as part of a hip-opening sequence, following a standing sequence, or incorporated into a forward bend sequence.

Keep your thighs and sit bones grounded as you twist from your navel and work deeper into the back ribs. As you breathe, focus on the feeling of extension in the side of your ribcage.

Step-by-Step Instructions

Step 1
From a seated posture, open the legs wide apart.
Step 2
Bring your right elbow to the mat on the inside of your right foot and grasp your toe with your index finger and thumb.
Step 3
Lift the left arm up and over the head to clasp the top of the foot.
Step 4
Rotate chest upwards, eye gaze upwards.
Step 5
Take 3 to 5 breaths.
Step 6
To exit the pose, release the right toe and lower the left arm.
Step 7
Get back to the upright seated position.
Step 8
Repeat on the other side.

Benefits and Contraindications

Benefits

Calms the mind.

Relieves stress, fatigue and insomnia.

Stretches the hips, hamstrings, oblique muscles.

Lengthens the spine.

Contraindications

Slipped disc

Severe leg, hip or arm injuries.

Hernia

Sciatica

Photo poses in different angles

Modification

Keep knees slightly bent, keep elevated arm overhead instead of touching toes, place blanket under hips or heels, place bolster or several blankets between legs and torso.

Tips

Lengthen the spine and chest along the extended leg. Over time this will extend the abdominal area and allow more space for breathing.

The leg that your extending away from has a tendency to turn inward. You may allow this or rotate it outwards so that the knee faces upwards perfectly. The positioning and rotation of the leg affects the adductor muscles many of which are large muscles attaching to the pelvis and inner part of the femur bone.

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Variations

Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.