Hatha Yoga is a form of yoga that focuses on physical postures and breathing techniques to balance the mind and body. Konasana, also known as the angle pose, is one such asana that is often practiced in Hatha Yoga. Konasana is a Sanskrit word, where “Kona” means angle, and “Asana” means pose. This asana is simple to perform and is an excellent way to stretch and tone the muscles of the legs and hips.

How to Perform Konasana?

To perform Konasana, follow these simple steps:

  1. Stand straight with your feet placed hip-width apart and your arms by your side.
  2. Now, slowly raise your left arm above your head, and while inhaling, lean your body towards your right.
  3. Exhale and bend your body from your waist towards your right side. Try to touch your right foot with your right hand. Your left arm should be perpendicular to the floor.
  4. Hold this pose for 10-15 seconds while breathing deeply.
  5. Inhale, come back to the starting position and repeat the same on the other side.
  6. Repeat this pose 5-6 times on each side.

Benefits of Konasana

Konasana is a beginner-friendly pose that offers several health benefits. Some of these benefits include:

  1. Stretches the Hips and Legs

Konasana primarily stretches the muscles of the hips and legs. Regular practice of this asana can help increase flexibility in the hips, groin, hamstrings, and calves. This asana also helps in toning the muscles of the legs.

  1. Improves Digestion

Konasana stimulates the digestive organs, thereby improving digestion. This pose helps in relieving constipation and other digestive issues.

  1. Reduces Stress and Anxiety

Konasana is a great stress-relieving pose. This asana helps in calming the mind and reducing stress and anxiety levels. It also helps in improving mental focus and concentration.

  1. Strengthens the Spine

Konasana helps in strengthening the spine and improving posture. This asana stretches the muscles of the spine, making it more flexible and reducing the risk of back pain.

  1. Improves Lung Function

Konasana is a great pose for improving lung function. This asana helps in expanding the chest and lungs, thereby increasing lung capacity.

  1. Boosts Blood Circulation

Konasana helps in improving blood circulation in the body. This asana stimulates the flow of blood to the legs and hips, reducing the risk of varicose veins and other circulatory issues.

Precautions and Contraindications

While this is a simple pose, there are some precautions and contraindications that you need to keep in mind before practicing this asana. Some of these include:

  1. People with spinal or back injuries should avoid this asana.
  2. Pregnant women should avoid practicing Konasana after the first trimester.
  3. People with hip injuries should avoid practicing this asana.
  4. Avoid practicing Konasana if you have high blood pressure.
  5. People with vertigo or dizziness should avoid this asana.


Konasana is a simple yet effective asana that offers several health benefits. Regular practice of this asana can help in improving flexibility, reducing stress and anxiety, improving lung function, and boosting blood circulation. However, it is essential to practice this asana with caution and under the guidance of a trained yoga teacher, especially if you have any underlying health conditions.