The Angle Pose 1 (Konasana 1)

Angle pose I — Konasana I (Kone-aa-SUN-aa) — is a side-stretching yoga posture and a standing pose. It provides a deep opening in the sides of the body. The pose gets its name from the Sanskrit words kona, meaning angle, and asana, meaning pose.

Level of difficulty : Beginner

1. Stand straight with feet hip-width apart. Hold your arms alongside your body.
2. Breathing in, raise your left arm up. Keep the fingers of your left hand pointed towards the ceiling. Feel a nice opening in your left shoulder.
3. Breathing out, bend to the right. Keep your chest facing forward and your left arm pointing up. Keep both knees straight.
4. Turn your head to look up at the left palm. Hold your torso at a steady angle towards the right. Straighten your elbows. Notice the stretch in your left leg, keeping your left foot on the yoga mat. The stretch should affect each leg joint.
5. Breathing in, straighten your body back to the center.
6. Exhale as you bring the left arm down. Notice any changes in your sense of arm balance as you inhale and exhale again.
7. Repeat with the right arm. Bring your upper body to a steady angle towards the left. Keep your chest forward, stretching your right side.

• Stretches the sides of the body, torso, chest, leg joints, and spine
• Tones the sides, arms, legs, and abdominal organs
• Helps relieve back pain
• Increases spine flexibility
• Helps relieve constipation
• Helps relieve sciatica (shooting pain in the thigh muscles)
• Improves blood circulation throughout the body
• Stimulates the nervous system and blood flow

• Severe back pain
• Severe heart problems
• Frozen shoulder
• Spondylitis
• 2nd and 3rd trimester of pregnancy

• Mountain Pose | Tadasana (Preparatory)
• Standing Backward Bend Pose | Ardha Chakrasana (Preparatory)
• Sideways Bending Pose with Two Arms | Konasana II (Follow up)
• Triangle Pose | Trikonasana (Follow up)
• Tree Pose | Vrikshasana (Follow-up)
• Gate Pose | Parighasana (Follow up)

Browse our entire yoga poses library and learn more about each yoga pose in detail.

While a regular yoga practice can result in improved health, know that it is not a substitute for medical treatment. It is important to learn and practice yoga under the supervision of a trained teacher. In the case of a medical condition, practice yoga after consulting a doctor. Do you need information on courses? Contact us at programs@us.artofliving.org to find a Sri Sri Yoga course at an Art of Living Center near you.

Sri Sri School of Yoga offers the most traditional (scripture-based), classical and authentic teacher training programs globally. Its certification is Yoga Alliance compliant.

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Take your asana practice to a next level

When you follow up your asana (yoga pose) practice with powerful breathwork and meditation, you will bring a lot of depth to your practice. Join Beyond Breath – a free online session with a live instructor, and experience guided breathwork and meditation now. Here you will also learn about SKY Breath Meditation that has helped millions of people worldwide to reap the deeper benefits of yoga and take their yoga practice to a next level. Are you ready for it?