Upavistha Konasana – Wide Angle Seated Forward Bend
Upavistha Konasana is derived from the combination of the Sanskrit words Upavistha(Sitting or Seated),Kona (Angle) andasana (posture or pose). It is called as Wide Angle Seated Forward Bendin English.
Preparatory Poses for Upavistha Konasana are Supta Baddha Konasana, Dandasana, Supta Padangusthasana, Prasarita Padottanasana and Baddha Konasana; and the follow-up Poses are Padmasana(Lotus position), Malasana, Baddha Konasana, Supta Padangusthasana, Bakasana, Gomukhasana and Siddhasana or Sukhasana.
STEP BY STEP GUIDE – WIDE ANGLE SEATED FORWARD BEND
- Start with sit straight on the yoga mat.
- Place your legs in front of you.
- Make sure that feet and toes should point upwards.
- Make V shape by separating the legs.
- Inhale; lengthen the spine.
- Now raise your arms over the head.
- Now bend forward at the hips.
- Make sure that your spine should be straight.
- Place your hands forward between your legs.
- Exhale; press down on the floor by palms.
- Maintain the straight position of the spine.
- Keep trying to bring the breast bone parallel to the yoga mat.
- Now try to hold the big toes with the index and middle fingers of the respective hands.
- Note: You can hold the outsides of the feet with the respective hands.
- Constantly contract your thighs and abs.
- Continue to press through the balls of the feet.
- Hold IN this position for few seconds (20 to 50 seconds).
- Repeat all the above steps at least thrice to get more benefits.
BENEFITS OF WIDE ANGLE SEATED FORWARD BEND
- Strengthens and tones the spine and Vertebral column.
- Reduces the pelvic congestion.
- Give good stretch in the adductor muscles of the groin.
- Helps to reduce the Sciatica and Arthritis.
- Keeps the pelvic region healthy by increase the blood flow to the pelvis.
- Opens the hips.
- Stimulates the abdominal organs.
- It detoxes kidneys.
- It stretches the buttocks, spine, hips, insides and backs of the legs.
- It helps to release the groin.
- Stretches the calves, inner thighs and hamstrings.
- Stimulates the ovaries.
- Calms the mind.
DO’S, DONT’S & TIPS FOR WIDE ANGLE SEATED FORWARD BEND
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Lower-back injury
- Carpal tunnel syndrome
- Knee injury
- Sacroiliac Joint Pain
Practise this yoga daily, will yield the better results.
It’s good to do this pose in the morning with empty stomach.