Seated Wide Angle Forward Bend Pose - Upavistha Konasana

The Wide-Angle Seated Forward Bend or the Upavishtha Konasana is a difficult pose but one that can be attempted by beginners too.

Steps:

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  1. Sit on the floor with your legs stretched out in front of you like in Dandasana or the Staff Pose.
  2. Slowly open your legs to position them to 90 degrees to your hips. Lean back slightly as you do this.
  3. Now bend forward towards the floor, widening your hips a little more.
  4. Slowly pin your upper thighs to the floor so that the knees face the ceiling.
  5. Stretch your legs even tighter through the balls of your feet and heels as your toes also point to the ceiling.
  6. Now stretch your hands towards your outstretched legs keeping the thighs firmly anchored to the ground.
  7. As you move forward, move your hip joint accordingly. Do not bend ahead of your waist. Bend only your torso and hold your toes.
  8. Maintain this pose for a few minutes and slowly release and come back to the starting position.

Precautions:

It is important that some precautions be taken in order to avoid injury to the person. Anyone with a back injury or chronic back pain should avoid this pose or at least do it with supervision. You could use a folded blanket as a support for the tail bone. This is known to be very helpful.

Beginner’s Tip:

If you are not able to spread your legs wide enough without raising your hips, use a folded blanket to support the seat while you do this. As a beginner you might not be able to spread your legs to 90 degrees and more.

Listen to your body and spread them as wide as possible and do not strain the muscle. As you practice this pose frequently, you will be able to achieve the flexibility you need.

Benefit to Body Part:

The Wide-Angle Seated Forward Bend has many benefits to different body parts. It stretches different body parts.

  • These include hamstrings, calves, thighs, hips, knees, groin, spine
  • This pose even stimulates the abdominal organs.

Therapeutic Applications:

  • The pose calms the brain.
  • It stretches the insides of the legs, all the way from the groin to the ankles.
  • This pose loosens the hip bones.
  • It also strengthens the spine.
  • This pose also stimulates the abdominal organs like the liver, the intestines and the kidneys.

Variations:

You can use some variations to the Wide-Angle Seated Forward Bend to improve its benefits.

  • Instead of bending with both legs stretched out, stretch one out from the Dandasana pose and bend over it, with one arm folded behind your torso. You can then repeat it with the other leg.
  • The Wide-Angle Seated Forward Bend can also be done with a partner. Your partner helps you anchor your thigh to the floor with the help of a strap while you twist outward. You slowly bend outward over your stretched leg, feeling the pull. Do this with both the legs and then return to the normal pose.

Preparatory Poses:

Follow up Poses:

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