Opens the hips groin and back of thighs. Upavistha konasana is a seated forward bend that requires flexibility.
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Wide angle seated forward bend.
Seated wide angle forward fold yoga pose. Taller people should step wider. Inhale the arms up towards the ceiling and exhale the arms forward reaching through the fingers lowering the palms flat to the floor. This pose is also sometimes called seated.
Hold this pose for 5 to 10 breaths. Ideally you ll keep your thighs stable and unmoving and then roll your pelvis over them as you fold forward. Press your hands against the floor and slide your buttocks forward widening the legs another 10 to 20 degrees.
The term comes from the sanskrit upavistha meaning seated or sitting kona meani. Wide angle seated forward bend upavistha konasana often called wide legged seated forward fold may be an intimidating pose but there are lots of options to get the benefits in a way that fits your individual body. Turn your feet to the right and externally rotate the right thigh from the hip.
Then bend your right knee to a 90 degree angle. If you feel you are starting to arch your back don t lower any further. Wide legged seated forward fold is a seated yoga posture that deeply stretches the legs and spine while also calming the mind and relieving stress.
This week s pose of the week is the perfect follow up to last week s butterfly pose. It is often practiced toward the end of a yoga class when the body is warm to prepare the body for even deeper forward bends. With a long spine bend from the hips.
Parsva upavistha konasana seated side stretch pose. If you re ready to move into the forward bend place a bolster on the floor in front of you and in line with your upper body. Stand in tadasana mountain pose facing one of the long edges of your sticky mat then step or lightly hop your feet apart anywhere from 3 to 4 1 2 feet depending on your height.
From tadasana mountain pose step or jump your legs wide apart and extend your arms horizontally aligning your feet underneath your hands. Point the feet upwards and if the knees are bending too much then reduce the distance of the legs and bring them a bit closer. Rest your hands on your hips.
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. Maintain the neutral position in your thighs and continue to press them down firmly. Seated in dandasana staff pose and after the practice of baddha konasana uttanasana bound angle forward bend pose bring the feet apart and open the legs out sideways as far as the hips can take them.
Upavistha seated sitting kona angle. Seated in staff pose spread the legs out as wide as comfortable with the toes and knee caps pointing straight up. Place your hands between your legs on the floor and slowly exhale as you start to walk your hands forwards.
Maintain length along the front of your body as you come further into the forward bend.
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