Ardha Urdhva Upavistha Konasana

Last Updated: October 6, 2017

Definition - What does Ardha Urdhva Upavistha Konasana mean?

Ardha urdhva upavistha konasana is a beginner seated leg stretch. The name comes from the Sanskrit, ardha, meaning “half”; urdhva, meaning “upright” or “upward”; upavistha, meaning “seated” or “sitting”; kona, meaning “angle”; and asana, which means “pose” or “posture.”

Begin in baddha konasana (bound angle or butterfly pose) with the soles of the feet together and the knees dropped to the sides. Grasp the big toe of one foot with the index and middle fingers of the corresponding hand, then lift and extend the leg toward the corner of the mat, stretching the inner thigh.

Ardha urdhva upavistha konasana is also known in English as half upright seated angle pose.

Ardha Urdhva Upavistha Konasana

Yogapedia explains Ardha Urdhva Upavistha Konasana

Ardha urdhva upavistha konasana is a less challenging variation of the full pose, urdhva upavistha konasana, which requires more flexibility and balance because both legs are extended off the ground at the same time. For yogis who find even the ardha (half) version too challenging, a yoga strap can be wrapped around the ball of the foot and held with the corresponding hand.

In addition to its physical benefits, ardha urdhva upavistha konasana is believed to help balance two of the body's chakras, or energy centers:

  • Svadisthana (spleen or sacral) chakra, which is associated with receptiveness and adaptability.
  • Muladhara (root) chakra, which is associated with groundedness, stability and a sense of security.

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