Angle Pose (Konoasana) | Warm-Up Pose to Stretch the Upper Body

Yoga is a practice that is speculated to date back to pre-Vedic Indian traditions, and as with everything, modern twists have been added to the practice since then.

Angle Pose (Konoasana)

‘Kona’ means angle and ‘Asana’ means pose or posture. In Sanskrit, Konosana translates to angle pose. Angle pose is a simple stretch of the upper body and is a good pose to practice during your warm-up sessions before working out.

The Asana can help to ease tension from stress and is especially helpful for individuals who are required to sit at their desks all day long. Alternately, angle pose makes for a good rest pose between two difficult Asanas.

Angle Pose Directions:

  • Stand up tall with your back straight and your feet 24 inches apart.
  • Place your right hand on your waist and tilt your head to the right side.
  • Inhale and bend laterally to your right while simultaneously sliding your left hand towards your right armpit.
  • Hold this pose for a few seconds and as you exhale, return to the starting position.
  • Repeat this pose on the opposite side.

Angle Pose Variations:

Practicing the angle pose is simple and serves as a good rest pose between more challenging poses. It’s always important to feel relaxed and comfortable when practicing different yoga poses.

However, if you experience any pain or discomfort when you practice this pose, the following modifications can help to reduce any complications from performing this pose.

1. Extended Side Angle Pose

Extend your leg forward, as if you are getting ready to lunge and raise your arms parallel to the floor, extending them out to the sides. Keep your shoulder blades wide and palms down.

2. Bound Angle Pose

Start in a sitting position with your legs extended forward. Start to fold them in until the soles of your feet touch and grab onto your toes (similar to the butterfly pose).

Benefits of Angle Pose:

Practicing this asana can provide tremendous benefits for your spine, upper back, and shoulders. An ideal pose for those struggling with back pain or muscle soreness, angle pose fosters balance and promotes strong and toned muscles.

Added benefits of angle pose include:

Angle Pose Do’s and Don’ts:

Do your best to have your feet firmly planted on the ground in order to provide adequate support to your body to keep you balanced and centered.
Do try to keep your core tight and engaged when you bend your body to your preferred angle.
Do focus on slow and steady inhales and exhales, especially when you hold the pose.
Don’t miss a step when performing this move as it can lead to injury from incorrect posture.
Don’t place your hand over your face; place it over your head instead.
Don’t strain your muscles, this pose is about relaxation. Doing so will add stress to your back and other parts of your body.

Angle Pose Follow-Up Poses:

Since this pose is more of a stretch rather than a pose, practicing Konoasana (angle pose) is usually recommended as a warm-up pose as your prepare for more vigorous yoga poses.

Good follow-up poses for Konoanana include:

  • Gate pose (Parighasana)
  • Child’s pose (Balasana)

Angle Pose Recap:

Konoasana or angle pose is a safe pose for individuals of all ages to practice and comes with a plethora of health benefits including pain relief and flexibility.

Angle pose targets your biceps, triceps, and abdominal muscles and is highly recommended for individuals who are struggling with constipation, sciatica, back pain, muscle soreness, and stress.

However, if you suffer from vertigo, high blood pressure, or cardiovascular issues, make sure you talk to your doctor before adding this asana to your workout.

Quick FAQs

1. What is the angle pose?

The angle pose is a type of yoga pose that stretches the upper body and provides for a good warm-up pose before vigorous exercise.

Updated by Siya Rajan on 05/20/2018

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The Angle Pose 1 (Konasana 1). (n.d.). Retrieved March 22, 2018, from