Konasana 3 (Windmill Pose) – How To Do It Right

Konasana Yoga
Konasana 3 – Windmill Pose

Konasana Steps

  1. Stand erect with feet 24 inches apart and parallel.
  2. Stretch out arms to the sides, palms facing upwards.
  3. Inhaling for 3 seconds, lean slightly backwards.
  4. Exhaling for 3 seconds, bend down, lowering left arm and raising the right arm straight up.
  5. Left hand should touch the right toe.
  6. Stay in this position, suspending the breath for 6 seconds.
  7. While inhaling return back to your original position (step 2).
  8. Repeat this gently on the other side.

Tips to remember

  • In the final position, both the hands should be in a straight line to avoid any undue strain to the neck//back.
  • Do not overstretch in an attempt to reach the toes. Touch the ankles if you cannot touch your toes.

[Read: Yoga Pose of the Day – Triangle Pose]

Benefits Of Konasana

  • Increases spinal flexibility.
  • Helps in toning arms and legs.
  • Stretches the side of the body and relieves muscular pains in the area.


Avoid konasana if you are experiencing the following symptoms:

  • Vertigo
  • Severe cardiac problems
  • Severe back ache
  • High blood pressure


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  • 6 Yoga Asanas You Must Do If You Have Back Pain
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