Seated Poses


Upavishtha Konasana 1 (Seated Angle Pose)

Seated Angle Pose

Level: All levels

Upavishtha = seated. Kona = angle.

Organizing the pose

    • Sit in Dandasana (Staff Pose).
    • Take the legs out wide.
    • Just as with Dandasana (Staff Pose), if you are unable to lift up out of the sitting bones and extend the trunk fully, then sit up on blankets to make the pose accessible.
    • One leg at a time, roll the thighs in and lengthen the calves out through the heels.
    • Take the hands to the sides, plant the palms flat on the floor and lift up through the sides of the trunk.
    • Press the legs down into the floor and stretch them out of the hip.
    • Hold the position for several breaths.
    • Come back to Dandasana (Staff Pose).

Practice Points

    • Spread the toes and the balls of the feet.
    • Press the heels and thighs down.
    • Soften the groins and lower abdomen.
    • Lift and lengthen the sides of the trunk.
    • Broaden the chest and collarbones.
    • Spread the fingers and palms.
    • Press down through the index fingers and thumbs.
    • Lengthen the arms.