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.
Procedure 
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