What Is Spread Leg Forward Fold (Upavista Konasana)

The Spread Leg Forward Fold or Upavista Konasana is one of the basic Yoga poses. In this pose, your hamstrings and adductors are stretched. This leads to a very calming and yet energizing activity. Both men and women have a lot to gain from this pose. While women normally derive plenty of benefits from this pose during menstruation and menopause, it helps men stretch their leg muscles. This asana also helps reduce sciatic pain in all. This is why, even though a bit hard to do; a lot of people still try it, simply on account of the benefits.

Steps To Do Spread Leg Forward Fold (Upavista Konasana)

1.  To start with, sit on your Yoga mat and spread your legs apart    .

2.  Keep one hand on your mat right before you, the other hand on your mat at the back, then raise your hips and slide forward into a comfortable position.

3.  Spread your legs out till your knees face upward and the insides of your feet are perpendicular to the floor. Sit on the center of each heel and press both thighs firmly into your mat.

4.  Move your heels away from the center, and then bend your legs outward with the heels of your feet.

5.  Stretch your body and bend forward into your mat and between your legs keeping the spine straight. Now raise your chest and pull your shoulders back. Suck your stomach in and join your palms in Anjali Mudra, the prayer pose.

6.  Now bend in front, keep your hands on your mat, hands spread apart, fingers splayed. Press your hands into your mat, then move your butt back and balance yourself on your sit bones.

In doing this pose, don’t overexert yourself and make sure not to hurt your legs, hamstrings or torso. Some may even have to consult their doctor before practicing this pose.

Benefits Of Spread Leg Forward Fold (Upavista Konasana)

• The Spread Leg Forward Fold stretches the insides and backs of your legs, stimulates your abdominal organs and strengthens your spine

• It is s very beneficial to women for menstruation and pregnancy.

• Men find it beneficial as a hip releasing posture.

• Those suffering from arthritis and sciatica find great relief.

Contraindications:

• Those who have had a lower back injury should sit up high on one or more folded blankets or on a bolster.  Never go so far into the pose that your lower back becomes convex

• This pose is best avoided in case of lower-back injury