Angle Pose in Yoga
Angle Pose – Konasana: A Gentle Stretch to Energize and Align the Body
Konasana, or Angle Pose, is a simple yet powerful yoga posture that offers a deep stretch to the sides of the body. Often practiced as part of warm-ups or standing sequences, this pose helps release tension, improve posture, and boost energy. Its accessibility makes it ideal for practitioners of all levels, including beginners.
What Is Konasana (Angle Pose)?
Konasana (pronounced koh-NAH-suh-nuh) comes from the Sanskrit words kona, meaning “angle,” and asana, meaning “pose.” In its basic form, Konasana involves bending sideways from a standing position, creating a lateral stretch along the waist, hips, and spine. There are both standing and seated variations, each offering unique benefits.
Benefits of Konasana (Angle Pose)
- Improves Lateral Flexibility: Targets the obliques, intercostal muscles, and spine.
- Tones the Abdomen: Stimulates digestion and strengthens the core.
- Enhances Posture: Helps align the spine and relieve stiffness in the back and shoulders.
- Boosts Lung Capacity: Opens the chest and improves breathing.
- Reduces Waist Fat: Promotes mobility and encourages fat burn in the sides.
- Relieves Tension: A great posture to release daily physical and mental stress.
Recommended Sets and Practice Duration
- Beginners: 2 sets per side, holding for 15–20 seconds.
- Intermediate: 2–3 sets per side, holding for 30 seconds.
- Advanced: Hold each side for up to 1 minute while focusing on breath control.
Repeat as part of your warm-up or cool-down routine.
How to Do Standing Konasana – Step-by-Step Guide
- Start in Tadasana (Mountain Pose): Stand tall with feet together and arms by your sides.
- Spread Your Legs: Step your feet about 3–4 feet apart. Keep toes slightly turned in.
- Raise Your Arms: Inhale and extend both arms sideways at shoulder height, parallel to the floor.
- Bend to One Side: Exhale and slowly bend your upper body to the right side without leaning forward or back. Slide your right hand down your thigh or shin.
- Stretch the Opposite Arm: Extend your left arm over your head in line with your ear, palm facing down. Keep your body in one plane.
- Hold and Breathe: Stay here for 15–30 seconds, breathing deeply into your side.
- Return to Center: Inhale and slowly return to standing.
- Repeat on the Other Side: Perform the same steps on your left side.
Variations of Konasana
- Konasana II (Wall Stretch): Stand sideways next to a wall and stretch one arm overhead while the other hand is placed on the hip. Bend toward the wall.
- Seated Konasana: Sit with your legs wide apart and bend laterally toward one leg, stretching the opposite arm overhead.
- Chair Konasana: For seniors or those with balance issues, sit on a chair and bend sideways, reaching over the head.
- Revolved Konasana: Add a slight twist to the posture to engage the obliques and spine more deeply.
Tips and Recommendations
- Warm Up First: Loosen up with light stretches like Cat-Cow or Side Lunges.
- Avoid Bouncing: Keep movements smooth and steady to avoid strain.
- Engage the Core: Tighten your abdominal muscles during the bend to protect your lower back.
- Breath Is Key: Inhale to lengthen and exhale to go deeper into the stretch.
- Use Props: Blocks or a wall can assist with alignment and support if you’re new or stiff.
- Be Mindful of Alignment: Keep your chest open and don’t collapse forward.
When to Avoid Konasana
- If you have a recent back injury or spinal issues, consult your doctor before attempting this pose.
- Those with shoulder problems should avoid raising the arms and opt for milder variations.
Final Thoughts
Konasana is an elegant yet underrated yoga posture that brings flexibility, awareness, and energy into your practice. Whether you use it to wake up your body in the morning or cool down after a long day, Angle Pose offers a stretch that feels both grounding and revitalizing.
Give your body the side stretch it deserves. Feel the length, feel the lift—find your angle.
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