Introduction: 

Yoga originated in India and is called Indian philosophy. Yoga-based books like Yoga Sutras of Patanjali, written about 2000 years back, state that yoga consists of eight interrelated components. The first component consists of good behaviour towards others, the second consists of discipline, and the third is the practice of asanas. The fourth component consists of breathing exercises, and the fifth consists of sensory input control. The sixth component focuses on and concentrates on one subject; in the seventh component, the entire perpetual flow is directed towards the object. Finally, in the eighth component, the object is seen as inseparable from oneself. Contemporary yoga focuses on asanas and breathing and emphasises these components too. Yoga incorporating asanas includes Hatha, Sivananda, Iyengar and Ashtanga yoga.¹ Let us look at how one of the ashtanga yoga poses, upavistha konasana, helps us to focus on the various components. 

What is Upavistha Konasana? 

The asana upavistha konasana is also known as the wide-angle pose. In English, ‘upavistha’ means open or wide, ‘kona’ means angle, and ‘asana’ means posture. Upavistha konasana may stimulate the root and the heart chakra. Upavistha konasana is a side split which is an advanced hip opener. The root chakra, also known as mooladhara chakra, is at the base of the spine and is related to confidence and survival instinct. The heart chakra is also known as anahata chakra and is related to compassion, love, wonder and beauty.² 

How to Do it? 

You can do upavistha asana in the following way: 

• First, you can sit down comfortably on your buttocks. 
• Wrap your entire middle and index finger around your big toe and get a strong grip. To create an opposing action, press your big toe away from you, but pull it towards you with your fingers. 
• A strong abdomen will help you keep your chest upright while you lift your legs. 
• The trapezius muscles are the muscles that contract when the shoulder hunches up the ears. When the trapezius muscle is tensed, it affects the ability to balance; hence you must relax the trapezius muscles by rolling your shoulder blades down your back.  
• You can spread your legs as wide as possible. 
• You can bend your hamstring muscles if your legs have reached the edge of stretch. 
• Bend your arms and keep your elbows away from each other, pointing down to the ground. 
• You can hold onto this pose for 30 to 60 seconds. 
• You can practice this pose either on an empty stomach in the morning or four to six hours after meals in the evening.^3,4 

Studies suggest that regular practice of Upavistha Konasana along with other yogasanas may relieve menstruation-related discomfort. I strongly recommend inculcating the habit of Upavistha Konasana practice.

Dr. Siddharth Gupta, MD

Do You Know? 

Some of the interesting facts about upavistha konasana are: 

• Upavistha konasana is an intermediate-level asana.⁴ 
• Upavistha konasana is one of the preparatory poses for Parivrtta Janu Sirsasana, a variation of Janu Sirsasana, which involves bending in a twisting posture.⁵ 

Benefits of Upavistha Konasana: 

Some of the upavistha konasana benefits are as follows: 

Benefits of upavistha konasana in asthma 

A study by Vagh et al. in 2019 showed that a yoga protocol, including upavistha konasana, may be beneficial for respiratory diseases like asthma. While performing upavistha konasana, the upper body is stretched out, which may open the lungs and ease breathing. The pose may make the entire body flexible, which may help reduce the risks of asthma attacks. In addition, it may calm and de-stress the body.⁴ However, more studies are required to check the effect of upavistha konasana on asthma. Therefore, you must immediately consult your doctor if you have an asthma attack. 

Benefits of upavistha konasana for hot flashes 

During hot flashes, there is a sudden feeling of warmth, usually on the face, chest and neck, and profuse sweating. This is a common symptom during menopause. A study by Cohen et al. in 2007 suggested that a yoga protocol consisting of upavistha konasana may be beneficial for hot flashes. Hot flashes may occur due to increased activity of the sympathetic nervous system (SNS). The sympathetic nervous system is known for its role during stressful situations in the body. Yoga intervention consisting of upavistha konasana may help reduce the SNS activity.⁶ More studies are required to check if upavistha konasana may help in the case of menopause-related symptoms. Therefore, you must consult your doctor if you experience hot flashes instead of self-medicating.  

Benefits of upavistha konasana for muscle strength and flexibility 

A study by Lau et al. in 2014 showed that a yoga protocol consisting of upavistha konasana might help improve muscle strength and endurance by correcting posture. It might also improve muscle flexibility due to its ability to carry out static stretching. The Canadian Standardised Test of Fitness was done to check muscle strength and endurance, whereas the modified back-saver sit-and-reach (MBS) test was used to check the flexibility of the lower back and hamstrings.⁷ However, more studies are required to check if upavistha konasana can help with muscle strength, endurance and flexibility. 

Benefits of upavistha konasana for heart health 

A study conducted by Lau et al. in 2014 showed that a yoga protocol consisting of upavistha konasana might be beneficial for the heart. The result suggested that regular practice of yoga intervention, including upavistha konasana, may help reduce the heart rate and improve cardio-respiratory endurance by improving the levels of VO_2max. VO_2max is the maximum amount of oxygen that can be utilised by the body during exercise.⁷ However, more studies are required to check if upavistha konasana may be beneficial for the heart. You must consult your doctor if you suspect the presence of heart disease. 

Benefits of upavistha konasana for mental burnout 

A study by Latino et al. in 2021 on teachers showed that a yoga protocol consisting of upavistha konasana might help eliminate professional burnout. The results suggested that upavistha konasana may increase self-awareness in the teachers and decrease burnout symptoms and stress. In addition, upavistha konasana may enhance self-reliance, self-possession, excitement, energy and mental clarity.⁸ Upavistha konasana may help release tension and boost confidence.² However, more studies are required to check if upavistha konasana may help improve mental well-being. Therefore, you must consult your doctor if you are having trouble being productive. 

Other benefits of upavistha konasana: 

• Upavistha konasana may be beneficial for scoliosis.  It may correct postural imbalances, improve the flexibility of the spine, improve the elasticity of the muscles and reduce the risk of muscles and joint disorders.¹⁰ 
• Upavistha konasana may be beneficial for knock knees.⁹ 
• Upavistha konasana may strengthen the thighs, hips and pelvic floor muscles so they can support the spine and the upper body.² 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries. 

When pregnant, I recommend staying out of this posture. Sit upright on a folded blanket if you have a mild to severe lower back injury, and maintain your torso erect in proportion to the rest of your body.

Dr. Rajeev Singh, BAMS

Risks of Upavistha Konasana 

The risks associated with upavistha konasana are as follows: 

• People with lower back pain must be careful. You must sit on a block or a rolled blanket to maintain the normal curve of your back. 
• You must avoid this pose if you have sacro-iliac joint pain. 
• Pregnant women shall be careful while performing upavistha konasana and should not allow their stomach to compress against the floor.¹¹ 

With the guidance of a qualified and experienced yoga teacher/yoga expert, we can assess and analyse the risk factors and continue to practice upavistha konasana with precautions. 

Conclusion 

The asana upavistha konasana is also known as the wide-angle pose. In English, ‘upavistha’ means open or wide, ‘kona’ means angle, and ‘asana’ means posture. Upavistha konasana may stimulate the root chakra and the heart chakra. Upavistha konasana may improve muscle strength, endurance and flexibility. It may be beneficial for patients who have asthma, scoliosis and heart problems. It may help in case of hot flashes and knocked knees. In addition, upavistha konasana may help improve mental productivity. Pregnant mothers and people with lower back pain and sacro-iliac joint pain must be cautious before doing upavistha konasana. You must do this pose under the guidance of a professional yoga trainer. 

Frequently Asked Questions 

References: 

1. Jarry JL, Chang FM, La Civita L. Ashtanga yoga for psychological well-being: initial effectiveness study. Mindfulness. 2017 Oct;8(5):1269-79. Available from: https://link.springer.com/article/10.1007/s12671-017-0703-4 

2. Schreer H. Posture of the month: Upavistha Konasana [Internet]. Flex Hot Yoga. Flex Hot Yoga; 2021 [cited 2022Nov13]. Available from: https://flexhotyoga.com.au/blog/pom-splits 

3. Yoga.Hero. Be a hero in Upavistha Konasana B, in 5 simple steps [Internet]. Yoga Hero. 2016 [cited 2022Nov13]. Available from: https://yogahero.co.uk/2016/01/27/be-a-hero-in-upavistha-konasana-b-5-simple-steps/ 

4. Miteshkumar G V. Influence of yogic breathing on Asthma: The respiratory disorder. International Journal of Yogic, Human Movement and Sports Sciences 2019; 4(1): 1163-1165. Available from: https://www.theyogicjournal.com/pdf/2019/vol4issue1/PartU/5-1-6-638.pdf 

5. Neeru S. PRINCIPLES OF YOGA PRACTICES. Available from: https://mis.alagappauniversity.ac.in/siteAdmin/dde-admin/uploads/1/__PG_PG%20DIPLOMA_Yoga_426%2012_Principles%20of%20Yoga%20Practices_Binder_1936.pdf 

6. Cohen BE, Kanaya AM, Macer JL, Shen H, Chang AA, Grady D. Feasibility and acceptability of restorative yoga for treatment of hot flushes: a pilot trial. Maturitas. 2007 Feb 20;56(2):198-204. Available from: https://www.sciencedirect.com/science/article/pii/S0378512206002878 

7. Lau C, Yu R, Woo J. Effects of a 12-week hatha yoga intervention on cardiorespiratory endurance, muscular strength and endurance, and flexibility in Hong Kong Chinese adults: a controlled clinical trial. Evidence-Based Complementary and Alternative Medicine. 2015 Jan 1;2015. Available from: https://www.hindawi.com/journals/ecam/2015/958727/ 

8. Latino F, Cataldi S, Fischetti F. Effects of an 8-Week Yoga-Based Physical Exercise Intervention on Teachers’ Burnout. Sustainability. 2021 Feb 16;13(4):2104. Available from: https://www.mdpi.com/1000442 

9. Goni M. Treatment of Common Postural Deformities through Yoga. International Journal of Social Science and Economic Research. 2018;3(08):4377-53. Available from: http://ijsser.org/2018files/ijsser_03__305.pdf 

10. Lee MY, Park Y, Seo DI. Effect of a 16-Week Yoga Program on Cobb’s Angle in Female Patients with Scoliosis. The Asian Journal of Kinesiology. 2022 Jul 31;24(3):39-45. Available from: https://www.ajkinesiol.org/journal/view.php?doi=10.15758/ajk.2022.24.3.39 

11. 22 LWJ. Yoga pose of the Month: Upavistha Konasana [Internet]. YogaWellbeing.co.uk. 2013 [cited 2022Nov13]. Available from: https://www.yogawellbeing.co.uk/news-stories/yoga-pose-of-the-month-upavistha-konasana/ 

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