Upavistha Konasana or
the wide angle seated forward bend pose loosens up the lower back, hips and the
hamstring muscles. In Sanskrit, Upavistha means
seated, Kona means
angle and Asana means a
pose.
It is a good beginner’s pose for preparing for more difficult
forward-bend poses.
How to do Upavistha Konasana (Wide Angle Seated Forward Bend)?
1.
Sit on the floor with legs stretched out in
front of you. Keep the legs together. Place your hands on the sides on the
floor. This starting position is also called Dandasana.
2.
Now open up your legs and move them as wide
as possible according to your flexibility. Try to attain at least a 90 degrees
angle between the legs.
3.
Take a deep breath and straighten your
trunk and spine.
4.
Now, exhale slowly and bend forward, around
your hips. Do not bend the spine forward. Maintain a slight backward curve at
the lower back and abdomen.
5.
Place your hands on the floor in front of
you. Try to bend forward till your chin touches the ground and the hands are
fully stretched in front, above the head. This may be difficult for beginners
especially if you have a stiff lower back. Do not force it. Bend only as much
as you can in the beginning. Practice daily and you will see that you can bend
all the way forward and touch the floor with your chin. You may also use a
pillow as support under the chin if needed.
6.
Maintain this position for as long as you
are comfortable. Breathing should be normal in the final position.
7.
You may also try other variations of Upavistha Konasana. The most common variation is where
you are hold the two feet with your two hands.
8.
To release the pose, breath in slowly and
raise your trunk up and sit upright. Bring the legs together again and place
your hands on the floor on the sides. Rest for few seconds before moving on to
other poses.
Benefits of Upavistha Konasana
1.
It gives a good stretch to the groins and
the inside muscles of the legs.
2.
It loosens up the lower back and hips.
Those with stiff back can benefit by practicing this pose daily.
3.
It can give relief to sciatica.
4.
It strengthens the spine.
5.
Upavistha Konasana stretches
the hamstring muscles.
6.
Core muscles in the lower abdomen are
strengthened.
7.
It is a great pose to develop flexibility
of the lower back, hips and abdomen.
8.
After a good stretch your mind also feels
relaxed.
9.
It tones the organs in the abdomen.
Contraindications for Upavistha Konasana
1.
Do not do this pose if have any injury of
the hips or the lower back.
2.
If you have any groin or hamstring tear,
avoid this pose.
3.
Those with herniated disk should consult a
doctor before attempting this pose.
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