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Upavishta konasana
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Contents
Technique
- First, sit straight with your legs open in a way that they make 90- degree angle with your pelvis.
- Now, keep your toes pointing up as you flex your feet and align your knees.
- At that point, you feel curve in your lower back (for curve you may use prop; Place a firm cushion under your pelvis. The cushion gives your pelvis more stability to tilt forward).
- Then, Keep your palms on the ground, behind your hips.
- Take a long and deep breath in such a way that the sides of your body lift, by making a space in the spine.
- Hang on for a few seconds if you feel a well stretch in your legs at that point.
- Then, support your lower back and sucking your belly in, breathe out and fold.
- Slowly place your hands in front of you. Stretch as much as you can, if you feel uneasy then stop. Breathe deep and long during holding the pose about 30 to 60 seconds.
- Breathe out and slowly get back to your initial position.
Technique in pictures/animation
Effects
- Activates your core muscles and stretches your hamstrings.
- This Yoga pose stimulates and toned your abdominal organs, makes your spine stronger.
- It also stretches your adductor muscles of the groin.
- Wide Angle Seated Forward Bend stretches the inside and back muscles of your legs and strengthens your vertebral columns.
- Upavistha Konasana calms your mind and relaxes your body.
- Helpful in arthritis and sciatica along with detoxifies your kidneys.[1]
