The Wide-Angle Seated Forward Bend (Upavistha Konasana) Pose
Focus: Spine
The Wide-Angle Seated Forward Bend (Upavistha Konasana) Pose
The Wide-Angle Seated Forward Bend (Upavistha Konasana) Pose focuses on building strength in your spine while stretching the backs and insides of your legs. The Wide-Angle Seated Forward Bend (Upavistha Konasana) Pose can stimulate your abdominal organs and release your groin. Beginners who try this pose may find it helpful to bend their knees until they have more practice. Experts believe The Wide-Angle Seated Forward Bend (Upavistha Konasana) Pose can improve arthritis symptoms and detox your kidneys. Individuals with a lower back injury should sit on a folded blanket and focus on keeping their torso erect.
The Wide-Angle Seated Forward Bend (Upavistha Konasana) Pose Step By Step Instruction:
Begin by getting into staff pose: sit down on the ground and stretch your legs straight forward, flexing your ankles and bending your toes back toward your torso, which is suspended straight and tall, rising from your hips to the sky.
- Angle your body back slightly, using your hands to support yourself, and open your legs so that your pubis and apex form a 90-degree angle. Raise yourself up on your hands and move your hips forward so that you can widen your legs by 20 degrees.
Turn your thighs outward and push them into the ground so that your kneecaps are pointed straight up. Press the balls of your feet into the ground to stretch the soles of your feet.
- Keeping your thighs pinned to the ground and your kneecaps stable, gently stretch your hands between your legs, moving them as far forward as you can, as if you were moving into a forward bend. Focus on moving away from your hip joints and keeping the front of your body long. Avoid bending at your waist; instead bend from your hips.
- Try to increase the length of your stretch each time you breathe out. Keep lengthening the stretch with every exhale until you can stretch no farther in comfort.
- Stay in this pose for at least 60 seconds. To release yourself from this position, breathe in and raise your body up, keeping it long.
The Wide-Angle Seated Forward Bend (Upavistha Konasana) PoseFocus: Spine Level: BeginnerTotal Time: 60 secondsIndications: arthritis; detoxify kidneys, Contraindications: modification for lower back injuryThe Wide-Angle Seated Forward Bend (Upavistha Konasana) PoseThe Wide-Angle Seated Forward Bend (Upavistha Konasana) Pose focuses on building strength in your spine while stretching the backs and insides of your legs. The Wide-Angle Seated Forward Bend (Upavistha Konasana) Pose can stimulate your abdominal organs and release your groin. Beginners who try this pose may find it helpful to bend their knees until they have more practice. Experts believe The Wide-Angle Seated Forward Bend (Upavistha Konasana) Pose can improve arthritis symptoms and detox your kidneys. Individuals with a lower back injury should sit on a folded blanket and focus on keeping their torso erect. The Wide-Angle Seated Forward Bend (Upavistha Konasana) Pose Step By Step Instruction: Begin by getting into staff pose: sit down on the ground and stretch your legs straight forward, flexing your ankles and bending your toes back toward your torso, which is suspended straight and tall, rising from your hips to the sky. Angle your body back slightly, using your hands to support yourself, and open your legs so that your pubis and apex form a 90-degree angle. Raise yourself up on your hands and move your hips forward so that you can widen your legs by 20 degrees. Turn your thighs outward and push them into the ground so that your kneecaps are pointed straight up. Press the balls of your feet into the ground to stretch the soles of your feet. Keeping your thighs pinned to the ground and your kneecaps stable, gently stretch your hands between your legs, moving them as far forward as you can, as if you were moving into a forward bend. Focus on moving away from your hip joints and keeping the front of your body long. Avoid bending at your waist; instead bend from your hips. Try to increase the length of your stretch each time you breathe out. Keep lengthening the stretch with every exhale until you can stretch no farther in comfort. Stay in this pose for at least 60 seconds. To release yourself from this position, breathe in and raise your body up, keeping it long.
Read More
