Upavistha Konasana
Seated Wide Angle forward Bend
Benefits:
Physical:
Emotional:
Method:
Physical:
- Stretches and opens the hip area
- Great pose for pregnant women for opening the hips in preparation for child birth
- Helps to relieve menstrual cramps
- Stretches and tones the adductors / inner thigh muscles
- Increases blood circulation to the pelvis, abdominal area and the lower back
- Relives Sciatic pain
- Activates and tones the kidneys and maintains a healthy Urinary system
Emotional:
- deeply introspective and calming for the mind when the forehead rests on the floor.
- takes us to the edge of our limits and makes us reach beyond
- expansive
Method:
- Begin from Dandasana
- Stretch one leg out at a time to each side as wide as is comfortable
- Place the hands or fingertips behind the hips near the sitting bones to extend the legs with the feet flexed and toes pointing upward
- Sit up straight and tall
- One can sit upright with the hands on the floor behind the hips intentionally activating the legs
OR - Reach as far forward as possible moving from the hips and leading with the chest stretching the arms forward and aligning the head with the arms
- Hold for 5 - 10 breaths
- To release from the forward bend gently walk the hands back and on the inhalation return to an upright seated position
- Bend the legs slightly and lean back a little
- Place the hands under the knees or thighs and bring the bent legs together
Variation: Saw
Benefits:
Physical:
Emotional:
Method:
1. Sit in Upavistha Konasana with feet flexed and wider than hip-width apart.
2. Stretch your arms out to the sides, fingers extended, palms facing the floor. Ground your buttocks and legs firmly into the floor, and inhale, pulling your abs in and up.
3. Next, twist to the right, slightly curling your chest and head toward your right leg, and exhale as you
bring your left hand across and just above your right foot—this is the “sawing” motion.
4. Return to start and repeat on the other side. Continue alternating sides for six total reps.
Physical:
- Stretches the back and thighs
- strengthens core
- Helps with menstrual cramps
- opens the hips
- gentle spinal twist
- Helps with digestive problems like constipation, diarrhoea, gas, or bloating
Emotional:
- Centers the mind
- boosts energy
Method:
1. Sit in Upavistha Konasana with feet flexed and wider than hip-width apart.
2. Stretch your arms out to the sides, fingers extended, palms facing the floor. Ground your buttocks and legs firmly into the floor, and inhale, pulling your abs in and up.
3. Next, twist to the right, slightly curling your chest and head toward your right leg, and exhale as you
bring your left hand across and just above your right foot—this is the “sawing” motion.
4. Return to start and repeat on the other side. Continue alternating sides for six total reps.