As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. Perform this pose preferably early in the morning on empty stomach. My sisters and I inherited his athleticism in various ways, but I ended up with the lion’s share of his flexibility. Level: IntermediateStyle: Hatha YogaDuration: 30 to 60 secondsRepetition: NoneStretches: LegsStrengthens: Vertebral columns. To leave this pose, exhale and swing your torso back to neutral. A partner can help you get a feel for the action of the inner thighs in this pose. Upavistha Konasana Steps Sit in Dandasana (Staff Pose), 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). Lie on your back, with your right knee drawn into your chest and your left leg stretched out along the floor in front of you with your left knee pointing toward the ceiling. Etymology and origins. This asana relaxes your body and calms your brain. https://www.yogajournal.com/poses/wide-angle-seated-forward-bend From Dandasana, or Staff Pose, raise both legs at the same time as you balance on your sit bones. Let your toes point up as your flex your feet and align your knees. Upavistha Konasana prepares you for many other yoga poses. She should press her right foot against your sacrum, her left foot against your outer left thigh. This yoga pose helps to relieve stress and tension and stimulates the abdominal organs. The following two tabs change content below. This asana is a good preparatory pose for most other seated bends and twists. In the ’80s, my practice was about building on my natural Meditation - A Perfect Solution For Stress Relief, 10 Immunity Boosting Yoga Asanas To Get Rid Of Cold and Flu, 5 Best Yoga Poses To Encourage And Energize Cancer Patients, 5 Effective Yoga Mudras For Your Healthy Heart. “Side splits” was my favorite childhood show-off pose. Place a folded up blanket or bolster below the buttocks. It also massages the spine, pelvis, and abdominal area. This asana gives the insides and the back of the legs a good stretch. To begin this asana, sit erect, and open up your legs such that they are at a 90-degree angle with your pelvis. This seated pose stretches the hamstrings and groins, while strengthening the supporting muscles of your spine. When he stopped competing, he still enjoyed practicing in our yard on his pommel horse. Although this pose looks simple, the mental thoughts it triggers can be quite enlightening. This is an intense stretching posture that increases the elasticity in the hamstrings and adductor muscles. Get 15% Off Membership → If you want to intensify the stretch, you must take the position, and reach for your big toes (right to right and left to left) as you bend forward. Lastly, if you are pregnant, then practicing this pose is a big no as it can end up … Stay for a minute. How? Conclusion. My dad was a competitive gymnast in his teens and 20s. As your torso lengthens forward between your legs, pretend that each inner groin is being pulled away from that movement by an imaginary strap. Its purpose here is to work on the opening of the backs of the legs and to start to create length in the spine to enable the lift from the sacrum to the crown of the head. Start by sitting in Baddha Konasana / Bound Angle pose. The wide-angle sitting forward can also be done standing up. When you bend forward in this posture the stretch moves into the Adductor Magnus. In which Upavistha means sitting, seated, and Kona stands for Angle and Asana means yoga posture. Seated Wide Angle Forward Bend Pose - Upavistha Konasana. Do You Have A Lump On Your Neck, Back Or Behind Your Ear? Rotate your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. Baddha Konasana Bakasana Gomukhasana Malasana Padmasana Siddhasana or Sukhasana Supta Padangusthasana. Steps of Upavistha Konasana (Wide Angle Seated Forward Bend). Keep your chest lifted … Rest in Baddha Konasana, Sukhasana, or Balasana then follow-up Balancing Bear with Boat Pose to take advantage of the fire you awakened in your core and back. Then, as the partner pulls on the strap perpendicularly to the line of your thigh bone, exhale and turn your torso to the right. Urdhva Upavistha Konasana (Upward Seated Straddle Pose) - for balance, stretch and hip opening. Have your meals at least four to six hours before you do the asana so that your food gets digested, and there is enough energy for you to expend during the practice. That these new techniques have the power to bring release is supported by the text in other verses. Sit on a firm cushion. Upavistha konasana (oo-pah-VEESH-tah cone-AHS-ah-nah) is a soothing – or intense – pose depending on the style and intention of the practice. You could even use blankets to support your knees. Now that you know how to do Upavistha Konasana pose, what are you waiting for? Press the top of the left thigh into the floor to serve as the anchor for this movement. Bend your elbows out to the sides and lift them away from the floor as your torso descends. Hook your first two fingers around each of your big toes. Moving from the practice of Upavistha Konasana Variation (Seated Straddle Pose Variation) to the next level with deeper hamstrings and hip opening stretches, the following yoga poses can be considered: Kurmasana (Tortoise Pose) - for deeper forward bend. You must make sure to keep your stomach and bowels empty before you practice this asana. Follow … In this pose you bend forwards such that your torso is between your legs kept wide apart at a wide angle. Reach your hands forward as your point your toes. Merudandasana Follow-Up Poses Navasana. Most of the simple sitting asana can be preformed before indulging in Upavistha Konasana. This pose is said to help improve your posture and promote ease and comfort in your body. Then come up on an inhalation with a long front torso. Follow-Up Poses Of Upavistha Konasana: Bakasana (बकासन) or Crow/Crane Pose; Gomukhasana (गोमुखासन) or Cow Face Pose; Malasana (मलासन) or Garland Pose; Padmasana (पद्मासन) or Lotus Pose; Siddhasana (सिद्धासन) or Accomplished Pose; Sukhasana (सुखासन) or … In Ashtanga Yoga, it’s practiced in the primary series poses. The pose also may be taken from easy pose … Relationship Problems – How Does Meditation Help Solve Them? Lock your fingers around the toes and pull on the big toe as you lean in. So in English language this pose is also known as Wide-Angle Seated Forward Bend Pose. Take a look at what this incredible seated forward bend can do to you. Stop at a comfortable place along the way or, if your flexibility allows it, reach your left hand to the outside of your right foot. Place your palms on the floor, such that they are behind your hips. Wide Legged Forward Bend – Upavistha Konasana Main benefit – Opens the channels on the inside of the legs and helps to re-orientate the hips. Exhale and tilt back, balancing on your sit bones. Science and Upavistha Konasana. A jack of many trades and a master of some, Shirin is a writer, a fashion designer, and a chef by her own acclaim. Keep your spine long and core engaged. Science and Upavistha Konasana. That these new techniques have the power to bring release is supported by the text in other verses. The stretch is focused on all the adductors because of this external rotation and abduction of the hips. The Upavistha Konasana is a simple posture that has immense benefits when practiced often. By following through with the pose, you break off the ego conflict within your mind along with the false identity. In the pose the hips are externally rotated, abducted and flexed. Then return to upright with an inhalation and repeat to the left. But as you do this, you must also push through the base of the toes to keep the outer and inner part of your ankles even. Click here for additional information . Get 15% Off Membership →, New Year, Healthier You. Bend your knees slightly, but keep your toes and knees pointed up towards the ceiling at all times. 3. 3. Wide Legged Seated Forward Bend – Upavistha Konasana Main benefit – Opens the inside of the legs. 2. New Year, Healthier You. Inhale and straighten your legs. Perform steps 1 and 2 in the main description above. Sit in Dandasana (Staff Pose), 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). When he stopped competing, he still enjoyed practicing in our yard on his pommel horse. Bend your elbows on the sides, and lift them off the floor as your torso touches the ground. Create a personalized feed and bookmark your favorites. Follow-Up Poses. Herein, Upavistha is for the ‘sitting’, Kona refers to ‘angle’, and the ‘asana’ means ‘posture or pose.’ However, if practiced regularly, this asana can open up the hips and make … Wide Angle Seated Forward Fold aka Upavistha Konasana is a deep stretch for the lower body and inner thighs. This asana is quite challenging for beginners. Reach your hands forward as your point your toes. You must move forward in the bend, and ensure your knee caps point upwards throughout the asana. Follow-Up Yoga Poses Bakasana, Gomukhasana, Baddha Konasana, Malasana, Siddhasana, Padmasana, Supta Padangusthasana Steps of Upavistha Konasana (Wide Angle Seated Forward Bend) First, sit straight with your legs open in a way that they make 90- degree angle with your pelvis. Move gently and attentively as you allow your mind and muscles to open up in the process. Place a folded up blanket or bolster below the buttocks. Upavistha Konasana puts a lot of pressure on your inner thighs and the back of your knees. Back injury. This will give your pelvis stability and allow it to tilt forward, apart from retaining that lower back curve. If you have trouble bending even a little bit forward, it’s acceptable to bend your knees slightly. When you bend forward in this posture the stretch moves into the Adductor Magnus. First, sit straight with your legs open in a way that they make 90- degree angle with your pelvis. By following through with the pose, you break off the ego conflict within your mind along with the false identity. Urdhva Upavistha Konasana (Upward Seated Straddle Pose) - for balance, stretch and hip opening. Tweet; The Wide-Angle Seated Forward Bend or the Upavishtha Konasana is a difficult pose but one that can be attempted by beginners too. Place a strap across the ball of your right foot and extend your right heel to the ceiling. This simple looking pose called Upavistha Konasana also has its root in the Sanskrit language. This activity gives the right kind of warm up to the mind and body. Come to sit on your mat and spread the legs wide to about 90% of your capacity. Follow up Poses: Crane pose (Bakasana) Cow Face pose (Gomukhasana) Garland pose (Malasana) Lotus pose (Padmasana) Easy pose (Sukhasana) Now that you know how to do Upavistha Konasana pose, what are you waiting for? This pose stretches leg muscles, strengthens back and improves posture. Now, keep your toes pointing up as you flex your feet and align your knees. Follow up poses for the Seated Wide Angle pose include: The Cow Face Pose (Gomukhasana), which stretches out the chest, torso, legs, and arms. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You become humble and grounded as the physical and mental challenge of this asana drives you to break out of your prejudices. Always muddled up between traditions and modernism, she thinks she would have been a better fit in the vintage era. (oo-pah-VEESH-tah cone-AHS-anna)upavistha = seated, sittingkona = angle. Bring your legs out wide to about 90% of your capacity. Copyright © 2011 - 2021 Incnut Digital. The wide angle seated forward bend pose stretches the legs and spine and opens the groin area. That yogi is ready for release who know mahamudra, nabhomudra, uddiyana, jalandhara and mulabandha. Upavistha Konasana or a sitting angle posture is a difficult yoga posture and is a good preparatory posture for most sitting and sitting twist asanas. What You Should Know Before You Do The Asana, The Benefits Of The Wide-Angle Seated Forward Bend, The Science Behind The Upavistha Konasana, How To Do The Trikonasana And What Are Its Benefits, How To Do The Ananda Balasana And What Are Its Benefits, How To Do The Pawanmuktasana And What Are Its Benefits, How To Do The Tadasana And What Are Its Benefits, Quiz: A Fun Color Test That Can Predict Your Mental Age, Being Pregnant Is Not Easy; Let’s Make It Less Difficult For Her. You must feel a curve in your lower back. Increase the forward bend on each exhalation until you feel a comfortable stretch in the backs of your legs. 8 Instant Relieving Yoga Asanas For Sciatica, 7 Best Yoga Poses To Help Break Bad Habits, Meditation – A Perfect Solution For Stress Relief. See also Simple Poses to Relieve Back Pain. The Cobbler Pose (Baddha Konasana), which is another pose that uses the forward bend. The pose is not found in medieval hatha yoga, but is described in the 1966 Light on Yoga. Keep your legs active and the kneecaps pulled up. If you find this pressure to be unbearable, then it is recommended that you give this asana a miss. CONTRAINDICATIONS. The Goddess Pose (Supta Badhha Konasana), which is a variation of the Cobbler Pose and also serves to stretch the back and spine. Watch a demonstration of Wide-Angle Seated Forward Bend. The abdominal organs are toned and stimulated. Breathe long and deep as you hold the pose for about a minute. 1. You might even support your knees on thinly rolled blankets; but remember, as you move into the forward bend, it’s still important keep the knee caps pointing toward the ceiling. Follow … If you don’t, use a prop. Baddha KonasanaDandasanaPrasarita PadottanasanaSupta Baddha KonasanaSupta Padangusthasana, Baddha KonasanaBakasanaGomukhasanaMalasanaPadmasanaSiddhasana or Sukhasana Supta Padangusthasana. Lower-back injury: Sit up high on a folded blanket and keep your torso relatively upright. Aerial Yoga – What Is It And What Are Its Benefits? Upavistha Konasana – How to do, Health Benefits, Precautions Preparation for Upavistha Konasana. If you find it hard to bend forward, you could bend your knees gently. Get 15% Off Membership →, 3 Ways to Prep for Akarna Dhanurasana I (Archer Pose I), Challenge Pose: Akarna Dhanurasana I (Archer Pose I), Holistic Hamstrings: Poses to Stretch and Strengthen These Key Muscles, Stretches the insides and backs of the legs. Upavista Konasana differs from other adductor opening postures in many ways. Rest in Baddha Konasana, Sukhasana, or Balasana then follow-up Balancing Bear with Boat Pose to take advantage of the fire you awakened in your core and back. 2. Well, doing a pose that is as hard as this, that urges you to go deeper and makes you aware of who you really are by how much you can push yourself, breaks the ego. “Side splits” was my favorite childhood show-off pose. As it’s name shows, it is performed sitting by opening the legs wide followed by leaning forward. Inspire your practice, deepen your knowledge, and stay on top of the latest news. That yogi is ready for release who know mahamudra, nabhomudra, uddiyana, jalandhara and mulabandha. StyleCraze provides content of general nature that is designed for informational purposes only. 2. Upavistha Konasana opens up the inner thigh muscles, stretched the hamstrings, and the lower back. Preparatory Poses. By reading the text we can confirm that the techniques are designed to physically contain and pump divine energies and life fluids in the subtle body leading to release. This is useful for stretching the spine, thighs, and legs. Start by sitting on the floor or upon some folded blankets (recommend the folded blankets for this one). Press your left hand on the floor between your legs, your right hand on the floor outside your right hip. Stay in the pose 1 minute or longer. Keep your legs active and the kneecaps pulled up. Upavishta Konasana, is a good preparation for most of the seated forward bends, twists and wide-leg standing poses. UPAVISTHA KONASANA BENEFITS. Moving from the practice of Upavistha Konasana Variation (Seated Straddle Pose Variation) to the next level with deeper hamstrings and hip opening stretches, the following yoga poses can be considered: Kurmasana (Tortoise Pose) - for deeper forward bend. Beginners might not be able to bring the torso forward toward the floor. 1. Reach out through your heels and stretch your soles, pressing though the balls of the feet. Wrap a strap on top of your left hip crease and around the left leg and have the partner, sitting off to your left side, hold the two free ends. Back injury. Its purpose here is to work on the opening of the backs of the legs and to start to create length in the spine to enable the lift from the sacrum to the crown of the head. Though the posture looks simple, it requires a lot of mental and physical energy. Bring your legs out wide – to about 90% of your capacity. Upavistha Konasana is an introduction pose in the beginner sequence. Follow-up Poses Relax all the muscles that undergone pressure and contraction while supta konasana by getting into the following counter poses: … Preparatory Poses for Upavistha Konasana are Supta Baddha Konasana, Dandasana, Supta Padangusthasana, Prasarita Padottanasana and Baddha Konasana; and the follow-up Poses are Padmasana(Lotus position), Malasana, Baddha Konasana, Supta Padangusthasana, Bakasana, Gomukhasana and Siddhasana or Sukhasana. Press your left hand to the outside of your right thigh and right hand on the floor to the outside of your right hip. Avoid doing this asana if you have a pull or tear in your groin or hamstring, or if you are pregnant, have an injury in the lower back, or a herniated disk. COVID NYC Update: Rep. Adriano Espaillat (D-NY) tests positive for coronavirus Press your palms on the ground to push your torso upward exhale and now spread your legs as far as possible. This asana is also beneficial for the wide-legged standing poses. 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. From the upright position described in step 1, turn your torso to the right with an exhalation. Keep your chest lifted … Hold for a few seconds if you feel a good stretch in your legs at this point. Upavistha = Seated Kona = Angle Asana = Pose. Step-by-step instructions on how to practice Upavistha Konasana. Take a bolster or a thickly rolled blanket and lay it on the floor in front of you, its long axis perpendicular to your pelvis. It is best to practice yoga first thing in the morning. https://yogaholism.com/upavistha-konasana-benefits-steps-precautions Follow up poses for the Seated Wide Angle pose include: On the other hand certain difficult sitting asana that has forward and backward bending asanas can be performed after indulging in Upavistha Konasana. Upavistha Konasana is an introduction pose in the beginner sequence. Start by sitting on the floor or up on some folded blankets (recommend the folded blankets for this one). By reading the text we can confirm that the techniques are designed to physically contain and pump divine energies and life fluids in the subtle body leading to release. Though the posture looks simple, it requires a lot of mental and physical energy. Stop when you begin to feel uncomfortable. New Year, Healthier You. Bend your knees slightly, but keep your toes and knees pointed up towards the ceiling at all times. The stretch is focused on all the adductors because of this external rotation and abduction of the hips. From Dandasana, or Staff Pose, raise both legs at the same time as you balance on your sit bones. This yoga pose helps to relieve stress and tension and stimulates the abdominal organs. 3. Now supporting your lower back, and sucking your stomach in, exhale and fold. As with Dandasana, if you can’not sit comfortably on the floor, raise your buttocks on a folded blanket. Shed your ego, flex your muscles, calm your mind, and break all barriers with this challenging forward bend. Bend your knees and pull your legs back together. Start by bringing your hands onto the floor behind your back. If you have pain in your lower back, sit on a blanket or a block while you do this asana. But the best part is, this pain can be avoided. You may use your hands to push your legs. Start by sitting in Baddha Konasana / Bound Angle pose. Exhale and tilt back, balancing on your sit bones. The adductor muscles of the groin also get stretched. The Upavistha Konasana is one of the extremely beneficial sitting yoga poses. Hook your first two fingers around each of your big toes. The Upavistha Konasana is a simple posture that has immense benefits when practiced often. Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees. Follow-up Poses for Upavistha Konasana. The wide angle seated forward bend pose stretches the legs and spine and opens the groin area. Follow up Poses. Make sure, as you twist to the right and move the hand along the leg, that you don’t shorten your right side; continue pressing your right hand against the floor to help lengthen that side of the torso. When you assume this pose, your legs are rooted in the earth and stretched, the spinal column is relaxed, and your brain is calmed. Finally, perform the full pose as described above. All rights reserved. In the pose the hips are externally rotated, abducted and flexed. Sit on your buttock bones place your palms beside your hips pointing towards forward. Use your breath as a guide to how much you can stretch, and stretch your spine as much as you can. UPAVISTHA KONASANA BENEFITS. Start by bringing your hands onto the floor behind your back. Exhale and gently come back up. So, the follow-up poses for Upavistha Konasana are: Gomukhasana (Cow face pose) Malasana (Squat Pose) Merudandasana (Spinal column pose) Bakasana (Crane Pose) Sukhasana (The Easy pose) Baddha Konasana (Bound Angle Pose) So this was all about Upvistha Konasana (Wide … The name of this yoga pose comes from Sanskrit language in which Upavistha means seated, kona means angle and asana means posture. Perform steps 1 and 2 in the main description above. staff pose. Upavista Konasana differs from other adductor opening postures in many ways. © 2021 Pocket Outdoor Media Inc. All Rights Reserved. My dad was a competitive gymnast in his teens and 20s. PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES In this calming posture practitioners are encouraged to explore their internal environment. Follow Up Poses. 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. Inhale, long and deep, such that the sides of the body lift, thereby creating a space or hollow in the spine. The groin is released. This conflict often causes great suffering. PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES Advanced students can help themselves move into the forward bend. Sit in dandasana i.e. Upavistha konasana is a foundational seated forward bend pose. The Lotus Pose (Padmasana), which is good for the knee joints and ankles. What She Spreads On Her Skin, Everyone Has At Home – But Nobody Uses It! She loves life and believes in living it up to the fullest. Hold for … Shed your ego, flex your muscles, calm your mind, and break all barriers with this challenging forward bend. Upavistha Konasana, or Wide Angle Seated Forward Bend, is a useful beginners’ pose to stretch, unwind and relax. The Sanskrit word Upavistha Konasana has a wonderful meaning. My sisters and I inherited his athleticism in various ways, but I ended up with the lion’s share of his flexibility. Pull back on the toes as you lean forward, but push actively through the bases of the big toes to keep the inner and outer ankles even. Move your hands behind your buttocks, and place both palms on the floor. Ceiling at all times Kona – Angled, asana – posture ; Pronounced as – oo-pah-VEESH-tah cone-AHS-anna torso.... Have trouble bending even a little bit forward, apart from retaining that lower back extend your right.... ; Upavistha – Seated/Sitting, Kona means Angle and asana means yoga posture floor to as... 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Little bit forward, widening the legs another 10 to 20 degrees – about! Than 8,000 healthy recipes might want to call herself a great cook, she just short! Found in medieval hatha yoga, it requires a lot of mental and physical energy,... “ Side splits ” was my favorite childhood show-off pose your muscles, calm your mind and body and. Your sacrum, her left foot against your sacrum, her left foot against your outer thigh! Would have been a better fit in the beginner sequence outer thighs against the floor behind your pointing! This emotional and physically challenging experience make you a better person ) Upavistha = seated =... Posture that has forward and backward bending asanas can be performed after indulging in Upavistha (! Are externally rotated, abducted and flexed outside of the hips are externally rotated, and. Postures of the legs 1, what are you waiting for a competitive gymnast in his and... 1 and 2 in the morning, it ’ s share of his flexibility techniques... 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