Konasana – The angle pose

Konasana – The angle pose

Let us learn how to do Konasana – The angle pose. Yogendra Konasana (I & II); the angle pose for sideward stretching of the spine. This asana stretches and contracts, alternately, the muscles of the thoracic region of the body, significantly contributing to graceful carriage and health of the internal organs. This posture has 2 variations.

Starting position:  Stand erect with hands at their respective sides. Keep the feet parallel to each other and maintain a distance of 20 to 24 inches between them. Keep the neck straight, chest thrown well forward, the abdomen in normal contour, and the chin drawn in. Focus your eyes at one point straight ahead.

How to do Konasana Variation-1?

Konasana I -The angle pose

The sequence of steps:

  1. Inhaling, turn the head and looking down at the right hand (finger tips) over the shoulder, bend the upper part of the body, above the waist, to the right.
  2. Simultaneously, slide the right hand down towards the knee, while the left palm slides up (fingers kept towards the chest while the thumb goes behind), under the arm pit. Keep the hips and legs fixed, only curve the spine. Bring the thorax, the neck and the head to a right angle with the base. The oblique upper part of the body should be held precisely in a vertical plane, i.e. carefully avoid any tendency to incline either forward or backward.  
  3. Complete all the above steps in 3 seconds, while inhaling.  
  4. Maintain this position for 6 seconds, retaining the breath (final position).  
  5. Return to starting position: Exhaling, in 3 seconds, smoothly bring the trunk back to the starting position, while the hands glide back to their respective sides.
  6. Hold the starting position for 2 seconds, with the breath suspended.
  7. Repeating the above sequence, now bend to the left to complete 1 round.  

How to do Konasana Variation-2?

     Konasana II – The angle pose

Starting position as explained above. Now, raise the left arm from the side and keep it straight close to the ear.  Keep the eyes focused on a single point, straight ahead.

The sequence of steps:

  1. Inhaling, bend only the upper part of the body, above the waist, to the right.  
  2. Keep the left hand close to the head, hips and legs unmoving, only curve the spine. Simultaneously, slide the right hand down towards the knee. Bring the thorax, the neck and the head to a right angle with the base.  The oblique upper part of the body should be held precisely in a vertical plane, i.e. carefully avoid any tendency to incline either forward or backward.
  3. Complete all the above steps in 3 seconds, while inhaling.  
  4. Maintain this position, for 6 seconds, retaining the breath (final position).
  5. Return to starting position: Exhaling, in 3 seconds, smoothly bring the trunk back to starting position. 6. Bring the left arm down to the side and raise the right arm (as explained in D1, above), in 2 seconds, with the breath suspended.
  6. Repeating the above sequence, now bend to the left to complete 1 round.

Recommended Practice: Try to practice 2 rounds of each variation, with a pause in between rounds.  

Limitations / Contraindications: Spinal injury, severe back problems, frozen shoulder, severe arthritis, hypertension, serious cardiac complaints and pregnancy (2nd and 3rd trimester).

Benefits  of Konasana:

  1. Stretches help to develop and tone the muscles of the sides.
  2. Favourable effect on the abdominal and pelvic organs, as they get compression alternately, and aids good blood circulation.
  3. Helps reduce the waistline.  
  4. Improves digestion.
  5. Stimulates the nervous system and alleviates nervous depression.

Konasana – The angle pose is very effective to reduce the side fats and keep the waist line in check specially during the festive season. Inspite of different types of diets and weight loss programs, often the results are not satisfactory. Yoga deals with obesity at all levels- physical, mental, spiritual along with diet. Keeping all these in mind, The Yoga Institute has designed a special 1-day camp on Weight Management. The camp is held on the last weekend of every month and includes specific stretches and AsanasPranayamasKriyas, talks by medical specialists, health counselling, low-calorie diet recipes, etc. Click here for details

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