How to Do Upavishta Konasana Poses in Yoga

Upavishta Konasana, also known as Upright Seated Angle pose or Balancing Bear pose, stretches the hips and the backs of the legs, and it’s great for improving balance. Although it’s considered an intermediate pose, you’ll need to be fairly flexible to complete the Upavishta Konasana. If you have difficulty with this pose, just stretch as much as you can and gradually increase your flexibility. Make sure to perform a few basic stretches to warm up your legs before staring this pose. The goal of Upavishta Konasana is to remain balanced while sitting on the floor with your legs stretched up and to the sides.

Difficulty: Moderate

Instructions

Things You'll Need:

• floor space
• mat (optional)
• comfortable clothing

Do Upavishta Konasana Poses in Yoga

1. Sit on the floor. Bend your knees and bring your feet together so that the soles touch.

2. Bring your heels in close to your body. Grasp your feet with your hands.

3. Drop your knees onto the floor, or as close as you can, but do not push the knees down with your hands.

4. Sit up straight and relax your shoulders, bringing your chest and back up and your shoulders slightly down. Hold this pose, known as Bound Angle pose or Baddha Konasana, for several breaths.

5. Inhale and lean backward slightly. Extend your legs up into the air and out to the sides, so that they form a V shape. Keep holding your feet, but do not pull your legs into position. If you have difficulty reaching your feet, grasp your ankles or the backs of your legs.

6. Hold this pose for several breaths, then slowly bring your feet back down in front of you, returning to the original Bound Angle pose. Hold this pose for a few breaths before moving on to another pose.

Tips & Warnings

• This pose is similar to the open rocker pose in Pilates, except that instead of rocking, you’ll want to remain balanced in a seated position.
• You may want to stare at a fixed point in the room to help you keep your balance while performing the Upavishta Konasana or Upright Seated Angle pose.
• Remember to breath throughout each phase of the pose and stay focused.
• You may want to perform Seated Angle or Balancing Bound Angle poses before or after this pose as part of a sequence.
• Attempt poses appropriate for your skill level. Stop if you feel any pain.

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Resources

• Here is a picture of the pose.