Yoga Pose: Side Splits, Straddle Splits, Middle Splits (Upaviṣṭha Koṇāsana)

Previous Poses

Next Poses

  • Side Splits

  • Upaviṣṭha Koṇāsana

  • upaviṣṭha = seated
  • koṇa = angle
  • āsana = posture
  • Alt. Name:
    Straddle Splits / Middle Splits
  • Category:
    Seated / Balancing
  • Difficulty:
  • Description:

    From a wide stance the legs are open and extended sideways to your degree of flexibility. The outer edges of the feet are rotated and gripping toward the earth. The weight of the body is supported by the arms. The palms are rooted into the earth with the fingers pointing towards the body. There should be no excess weight on the knee or ankle joints as you lower down to your degree of flexibility. The gaze is down and slightly forward.

  • Benefits:

    Stretches the insides and backs of the legs. Stimulates the abdominal organs. Strengthens the spine. Calms the brain. Releases groin.