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Upavistha Konasana

1  Asana practiced in the sitting pose 

 Upavisht Konasana – (Wide Angle Forward Bend) 

"Upavistha" in Sankrit means "seated or sitting", "Kona" means "angle", hence this pose is also known as "Wide Angle Forward Bend" or the "Seated Wide Legged Straddle"

  1. To start with, first assume the Dandasana.
  2. Bend your torso back slightly taking the support of your hands.
  3. Open your legs to an angle of 90 degrees.
  4. Press your hands hard against the floor and slide forward your buttocks.
  5. Widen your legs another 10 to 20 degrees or as much as you feel comfortable.
  6. Press your thigh muscles and bones to the ground. The knee caps will then point straight up towards the ceiling.
  7. Point your toes straight up to the ceiling.
  8. Press the legs also to the floor.
  9. Bend forward pushing your hands forward on the ground. With each exhalation, keep moving forward as much as you can.
  10. Stay in the pose for 1 minute.  
For beginners, if you have trouble bending even a little bit forward, bend your knees slightly. You can also support your knees on thinly rolled blankets. 

  1. Do not bend so much that your lower back becomes convex.
  2. If you are having a back injury, sit up on a folded blanket and keep your torso straight.
  3. Avoid any kind of jerk during or after the pose.
  4. Take care if you tight hamstring muscles.  

  1. It stretches the inside and back portion of your legs.
  2. It stimulates the abdominal organs.
  3. It strengthens the spine, hamstrings and calves.
  4. It calms the brain. 



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