Konasana – The Angle Pose: A Guide to Konasana Benefits and Techniques
Konasana, also known as the angle pose or reflex angle yoga pose, offers a powerful stretch for the spine and thoracic region, enhancing flexibility and promoting internal health. This pose, practiced in two variations (Konasana I & II), alternates between stretching and contracting the muscles, especially those around the spine and torso. Konasana yoga has multiple benefits, contributing to the overall health and balance of the body.
Starting position:
Stand with feet parallel, about 20 to 24 inches apart. Keep your neck straight, chest open, abdomen neutral, and chin tucked. Focus your eyes on a single point ahead for balance. This position prepares you for both variations of Konasana yoga, ensuring stability and alignment.
How to Do Konasana I – The Angle Pose
Steps:
- Inhale and turn your head, looking down over the right shoulder toward the right hand.
- Bend the upper body sideways to the right, sliding the right hand down toward the knee. Keep the left palm raised, thumb behind, and fingers pointed toward the chest.
- Ensure the spine bends to the side, with hips and legs fixed. Bring the thorax, neck, and head to form a right angle to the base.
- Maintain the position in a precise vertical plane, without tilting forward or backward. Complete this movement while inhaling.
- Hold the position for six seconds, retaining the breath.
- Exhale and return to the starting position in three seconds.
Repeat on the left side to complete one round of Konasana yoga variation I.
How to Do Konasana II – The Reflex Angle Yoga Pose
Steps:
- From the starting position, raise the left arm close to the ear and keep it straight.
- Inhale as you bend the upper body to the right, keeping the left arm close to the head and the spine curving sideways.
- Slide the right hand toward the knee, forming a right angle between the thorax, neck, and base. Ensure the body remains in a vertical plane.
- Hold the position for six seconds, retaining your breath.
- Exhale as you bring the torso back to the starting position in three seconds, lowering the left arm. Raise the right arm and repeat the same steps on the left side.
Recommended Practice for Konasana Yoga:
For optimal benefits, practice two rounds of each variation with a brief pause between rounds.
Limitations / Contraindications
Avoid practicing this pose if you have spinal injuries, frozen shoulder, severe arthritis, hypertension, cardiac issues, or are in the later stages of pregnancy.
Konasana Benefits
Practicing Konasana, or angle pose, provides multiple benefits:
- Side Muscle Development: Regular stretching tones and develops the muscles along the sides of the body.
- Enhanced Circulation: The angle pose compresses the abdominal and pelvic organs, promoting better circulation.
- Waistline Reduction: This reflex angle yoga pose contributes to a slimmer waistline.
- Digestive Improvement: Konasana benefits digestion by stimulating the abdominal area.
- Nervous System Activation: The pose gives strength to the nervous system and may help alleviate nervous tension.