Upavistha Konasana (or Upavistha Yoga), also called Upavistha, is a gentle asana practice designed for everyday living. The name comes from the word Upavistha, which means “inquire” or “think.” This particular pose is also known as the “prayer pose.”
Upavistha konasana is one of the easiest yoga sequences to teach, mainly because it only requires a slight stretch of the knee. For most yoga teachers, teaching this asana is sufficient in their classes, although there are some who like to include konasana sites, or sun salutations, in their classes. Those who have difficulty learning the konasana will find it much more useful to include konasana kosha, or simple sun salutations, which are often simpler and easier to teach.
Upavistha konasana has been widely practiced in the East, especially in India, since the earliest times. It shares many of the same benefits as other yoga poses, but is a bit different due to the large amount of tissue that must be extended and held in the pose. It is also often very challenging for beginners to master, mostly due to its strenuous nature, so many yoga teachers recommend starting out with less challenging poses in the beginning. Those who have difficulty starting the pose on their own may find konasana Sanskrit to be a good alternative, as there are certain words and phrases used in Upavistha konasana that may require additional interpretation. For those who have difficulty learning traditional yoga poses, or who are not strong in their muscles, it would also be helpful to practice Upavistha konasana before moving on to more strenuously challenging poses.
The phrase “Sarvangasana”, literally means “seated straddle pose”, which is what this posture is called in Sanskrit. Those who teach this pose often refer to it simply as “straddle sitting”. To better understand the significance of the Sanskrit term, please consider the meaning of sarvangasana in context of the Sanskrit language. In this case, it means “a chair with three seats”.
In order to perform the Upavistha konasana, start in a standing position with your thighs parallel to the ground, arms hanging down at your sides, and your palms together. Now release the air from your lungs while simultaneously pulling your diaphragm into your chest, and allowing the chest cavity to expand into your stomach. As you inhale, you simply imagine that the bellows has been gently clicked on the inside of your left ear, and that bellows has now begun to vibrate. Please note that I have simplified the breathing process here in order to make the exercise easier for you to perform.
Next, we will look at two basic Upavistha konasana variations: seated and standing. In the seated konasana (prayer), place your right hand directly on your heart with your fingertips pointing upwards. You should be feeling your belly touch the chest area as you hold your breath. You can gently inhale to deepen your breathing, and exhale forcefully to release the air from your lungs. Once you have finished the inhale, you can simply repeat the breath to relax your body. You can then turn sideways and repeat the same procedure for the standing version of the Upavistha konasana.
Finally, you will want to take a look at the Upavistha konasana variation where you raise both legs straight up to your chest area, but do not reach your hands to them. Instead, bend both of your knees slightly, and place your palms on the ground directly beneath your shoulders. As you inhale, you should feel your abdomen expand, and when you exhale it should contract.
In order to grow taller by performing the Upavistha Konasana Yoga, you will need to inhale through your nose, while releasing your breath through your mouth. If you are performing the Upavistha Konasana properly, you will feel a gradual contraction throughout the muscles of your trunk. The point is to lengthen your spine, not expand it. To reach this point, however, it is important that you do not just reach your toes, but extend the width of your torso, and you should hold this position for a few seconds before releasing.
Types Of Yoga Poses
- Lotus position Yoga –
- Adho mukha svanasana Yoga
- Handstand Yoga
- Shavasana Yoga
- Balasana Yoga
- Bhujangasana Yoga
- Kapotasana Yoga
- Tadasana Yoga
- Bakasana Yoga
- Vajrasana Yoga
- Vrikshasana Yoga
- Trikonasana Yoga
- Dhanurasana Yoga
- Shirshasana Yoga
- Chaturanga Dandasana Yoga
- Ustrasana Yoga
- Uttanasana Yoga
- Sarvangasana Yoga
- Navasana Yoga
- Bhekasana (Mandukasana) Yoga
- Mālāsana Yoga
- Halasana Yoga
- Paschimottanasana Yoga
- Sukhasana Yoga
- Chakrasana Yoga
- Gomukhasanab Yoga
- Baddha Konasana Yoga
- Virasana Yoga
- Utkatasana Yoga
- Garudasana Yoga
- Ardha Chandrasana Yoga
- Marjariasana Yoga
- Matsyasana Yoga
- Mayurasana Yoga
- Setu Bandha Sarvangasana ( Bridge Pose) Yoga
- Salabhasana Yoga
- Viparita Karani Yoga
- Virabhadrasana I Yoga
- Utthita Parsvakonasana Yoga
- Matsyendrasana Yoga
- Janusirsasana Yoga
- Dandasana Yoga
- Siddhasana Yoga
- Hanumanasana Yoga
- Makarasana Yoga
- Natarajasana Yoga
- Pincha Mayurasana Yoga
- Supta Baddha Konasana Yoga
- Simhasana Yoga
- Upavistha Konasana Yoga
