Seated Angled Leg Stretch [Upavistakonasana]

‘Upavista’ means seated and ‘Kona’means an angle. The angled leg stretch involves flexing the hips as well as stretching across the groins. Modern lifestyle restricts our movements .We sit in similar position throughout the day on chairs, in the car, in buses, at the movies etc. Yoga poses like Upavistakonasana help to explore a wide range of movements. This keeps our joints, muscles, organs and nerves strong and healthy.

Organising the Pose:-

  1. Sit in Dandasana.
  2. Then stretch your legs sideways out one at a time. Tighten the muscles of your legs and keep your toes pointing upwards. Sit erect.
  3. Hook your big toes with your index fingers. Bend forward. Rest your forehead or chin on the floor. This is Upavistakonasana.
  4. Keep the spine straight to get the maximum stretch in the lumbar region.
  5. Then come up straight , join the legs coming into Dandasana.


  • Spread your legs as wide as you can.
  • Use your breath to deepen the pose.


  • Don’t round your back as you bend forward.
  • Don’t bend your knees


  • Improves circulation in the pelvic region.
  • Makes the hamstring muscles elastic.
  • Helps to increase flexibility in the spinal coloumn.
  • Helps to limber up the lumbar region ,massage the thyroid gland and increase the chest capacity.

This pose is a wonderful stretch for the lower body and can be performed anywhere as a seating variation.


Neelanjana Bharadwaj- Yoga Expert