‘Upavista Konasana’ is the Sanskrit name for wide angle seated forward bend. This asana is particularly good for lower back pain and for stretching out the hamstrings.
English name: Wide angle seated forward bend
Position type: Seated Forward Bend
Posture type: Stretch
Ideal for: Flexibility
Targets: Hamstrings, inner thighs and lower Back
How to practice Upavista Konasana
Getting into the posture
- Sit in Dandasana
- Open your legs out to the sides as wide as you can
- Point your toes up
- (Inhale) Lengthen your spine
- (Exhale) Hinge from the hips, walk your hands forward
- Bring the torso to the floor between your legs
- Avoid curving the back and keep the spine straight
Getting out of the posture
Walk your hands back and come back to Dandasana.
Upavista Konasana Variations
Easy variation
If you are a beginner, put a cushion or yoga blocks in front of you so that it supports your torso when you bend forward.
Or
You can also keep your hands at the back, and bend how much ever you can from the hip.
Counter poses
- Balasana
- Adho Mukha Svanasana
- Ghomukha
Preparatory poses
- Paschimottasana
- Janu Shirasa
- Uttanasana
- Ananda Balasana
Benefits
- Strengthens the spinal cord.
- Tones and stimulates abdominal organs.
- Activates the core muscles.
- Increases mental calmness
- Reduces anxiety
- Stretches thighs, calves and lower back
- Lengthens hamstrings
Contraindications
Anybody with weak ankle, knee, groin or back should avoid practicing Upavista Konasana.
FAQs
What is Upavista Konasana called in English?
Upavista Konasana in english is called the wide angle seated forward bend.
Some tips for practicing Upavista Konasana safely?
- Make sure that you have done warm-up exercises before you get into this posture.
- Remember to practice this asana only after 2-3 hours post-meal.
- Come out of this posture immediately when you feel uncomfortable.
How long should I hold the pose?
Hold the asana for as long as is comfortable or for five breaths.
Who should not practice Upavista Konasana?
Anybody with a back, ankle, groin and knee injury shouldnt practice this asana.
Shvasa Tip
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