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Upavistakonasana (oo-pah-VEESH-tah cone-AHS-anna)
upavistha = seated, sitting
kona = angle

Step by Step:-

  1. Sit in Dandasana, then lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex). Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees. As with Dandasana, if you can’t sit comfortably on the floor, raise your buttocks on a folded blanket.
  2. Rotate your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. Reach out through your heels and stretch your soles, pressing though the balls of the feet.
  3. With your thigh bones pressed heavily into the floor and your knee caps pointing up at the ceiling, walk your hands forward between your legs. Keep your arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible.
  4. Increase the forward bend on each exhalation until you feel a comfortable stretch in the backs of your legs. Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso.

Precautions :-

You might not be flexible right from the first time you do this pose. You need to gradually increase your stretching capacity and not overdo it the first time you do this pose.
If you suffer from any form of lower back injuries, you should use a support or a prop before starting the pose.

Beginner’s Tip :-

One beginner’s tip for spread leg forward fold is bending your knees slightly. It is a difficult pose and can create more problems if you try and stretch your body too much. Along with bending your knees, you can also support your knees and your lower back. The important thing to remember is that knees, whether straight or bent, should always face the ceiling.

Benefit :-

  • It stimulates the abdominal organs and stretches the inside and backs of the legs.
  • The pose also helps make the groin and the spine flexible.
  • Like most yoga poses, it also help balance out various bodily systems and improves concentration.

Therapeutic Applications :-

Its therapeutic applications include sciatica, arthritis and even kidney anomalies.

Variations :-

There are variations for spread leg forward fold too that can be by twisting the torso around. This is done by holding the outer thigh of the opposite leg. You have to slowly clasp the leg all the way to the ankle.
Bolsters and other support can also be used as a prop while doing this pose. A thick blanket can also support your leg or lower back while you twist your torso around.

Preparatory Poses :-

  • Bound Angle Pose (Baddha Konasana)
  • Reclining Bound Angle Pose (Supta Baddha Konasnana)
  • Staff Pose(Dandasana)
  • Reclining Big Toe Pose (Supta Padangusthasana)

Follow Up Poses :-

  • Crane Pose (Bakasana)
  • Cow Face Pose (Gomukhasana)
  • Lotus Pose (Padmasana)
  • Bound Angle Pose (Baddha Konasana)
  • Garland Pose (Malasana)
  • Easy Pose (Sukhasana)
  • Reclining Big Toe Pose (Supta Padangusthasana)

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