Health and Fitness

Women should do Upavistha Konasana every day, then you will get these 5 benefits, know the right way and precautions

Women undergo more physical changes than men. For example menstruation and getting pregnant. So right there, he has to take care of both home and office. In such a situation, women have to take special care of their fitness. There are many types of yoga postures for women, but today we are talking about Upavistha Konasana. Also, you will know what precautions should be taken while doing this asana.

If you want to learn different types of yoga then you can learn Yoga Teacher Training India.

What is Upavistha Konasana? 

Upavishta Konasana is an asana, by which women benefit from irregularity of menstruation to normal delivery. Also, this asana gives good stretch to the legs and improves the digestive system. If pregnant women also do this asana carefully, then it relaxes the pelvic muscles, which helps in normal delivery.

Method of doing Upavistha Konasana:-

  • Sit on your mat in Dandasana position.
  • Dandasana means that you have to sit with both your legs together and keep them straight.
  • The waist will remain straight and the hands will remain at the side.
  • Open the legs to the right and left as much as you can.
  • Now while inhaling, stretch both the hands upwards.
  • Leaning forward slowly while exhaling. Make sure you do it as far as you can easily.
  • During this asana, you will feel a stretch in the muscles inside your leg.
  • If the stretch is not felt, then open the legs more. Lean forward a bit.
  • Benefits of doing Upavistha Konasana

1. Relieve Menstrual Pain

Irregularities of menstruation are also cured by yoga. This asana stretches the pelvic floor muscles. Corrects the complexity that remains in these muscles. Relaxes the muscles. During periods, the pelvic floor muscles contract irregularly, due to which period pain is slightly more, and periods take longer. When this muscle is controlled, the flow of periods is fine and irregularities are removed.

2. Gaining Abdominal Muscles

This asana also works on the abdominal muscles. In this posture, when we bend forward, our body does not fall forward, so that both the abdominal muscles of our back control the body. The muscles of our stomach which control it, the same abdominal muscles also work during periods.

3. Strengthening the Spine

When we bend forward in Upavistha Konasana, our spine works against the force of gravity. Therefore, the muscles around the back get strength which strengthens our spine.

4. Strengthening the Legs

The muscles inside the foot get stretched. This muscle is called the adductor muscle in English. Stretching this muscle is an important function. Since when we walk, our claws are facing outwards, due to which this muscle is always tight. So it gives him this stretch. Which makes the feet strong.

5. Beneficial for Pregnant Women

This asana is also beneficial for pregnant women. This asana helps in normal delivery. Pregnant women should not do this asana for the first three months. For the remaining six months, the mother should practice this asana in such a way that there is no pressure on her stomach. For this, the woman should keep two-three big pillows in front of her, so that she does not lean forward too much and there is no pressure on the stomach. In this, the muscle inside the leg and the pelvic chlor muscle are relaxed. These muscles get stretched which is considered good for normal delivery.


  • People who have lower back pain should not practice it. If you do, do it under someone’s direction.
  • Upavistha Konasana removes many problems of women. By doing this asana, the problem of their menstrual pain also reduces.


Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button