Konasan (Angle Pose)

Procedure 

• Stand up straight—in an upright position—with both feet joined together and arms by your sides, i.e. Saral Tadasan.
• Spread your feet about 3-4 feet apart.
• Raise both arms sideways to the shoulder level, with the palms facing downward.
• Inhale (Radhey) in this position.
• While exhaling (Krishna), twist your upper body and bend diagonally leftward from your waist.
• Touch the left foot with the right hand—whereas the left arm will slowly move into a slanted position above the shoulder—leveling both the arms in a single line.
• Turn your head to the left and look up toward the raised left hand.
• Stay in this posture for 15-20 seconds with normal breathing.
• Inhaling (Radhey) slowly and evenly, come back to the standing position.
• Make sure your arms remain outstretched to the sides.
• Repeat the same process on the left side.
• This finishes one round; do two more rounds.
• Lastly, come into Shithil Tadasan (See page 25) and relax.

Variation - 1 (Dynamic Konasan)

• Practice the asan in the same way but unlike  maintaining the final position (vii step of Konasan), return to the upright position—without any pause, and repeat on the other side.
• Practice this for at least ten rounds.
• Then come to Shithil Tadasan and relax.

Awareness

• On the twisting and bending movements and the breaths synchronized with them
• On the balance
• On the Divine Names “Radhey Krishna” in your each breath
• On the stretches of the sides of the body at the final state

Benefits

• Konasan gives rotational movements to your spine.
• It improves the functioning of the kidneys. 
• Yog therapists also believe it as a suitable posture for strengthening the thigh muscles and toning the entire body.
• Exercises the leg and waist muscles, improves digestion, stimulates appetite, and thus alleviates constipation. 
• It is very useful for women as it tones the reproductive organs. 
• Further, it assists in reducing unnecessary fat from the abdominal area.

Contraindications

• People with severe back conditions, recent abdominal operations, heart problems, and severe hypertension should not do this asan.