Upavistha Konasana ( Wide-Angle Seated Forward Bend)
Table of Contents
What is Upavistha Konasana?
The yoga pose known as Upavistha Konasana, also referred to as “Wide-Angle Seated Forward Bend” or “Seated Angle Pose,” involves sitting on the floor with your legs wide apart and folding forward from the hips.
Considering its numerous advantages, which include stretching the hamstrings, lower back, inner thighs, and groin while promoting flexibility and relaxation, this pose often finds its way into yoga routines.
“Upavistha Konasana,” which refers to “angle posture,” is a combination of the Sanskrit words “Upavistha,” “Kona,” and “asana.” This pose, which is additionally known as the Wide-Angle Seated Forward Bend or the Seated Straddle Pose, provides a substantial stretch for your body.
How to do Upavistha Konasana?
- If you need a little additional assistance for your spine, use a block, bolster, or blanket.
- Spread your legs wide after releasing. As you push off your heels, push into the balls of your feet.
- Work the muscles in your lower extremities.
- Raise your chest, stretch your back, and look up.
- Then release the breath and extend your pelvis forward.
- Keep your spine as long as you can as you go forward with your hands between your legs.
- Then, through the top of your head, reach down toward your feet.
- With every exhale, slide just slightly further.
- Lastly, if you feel comfortable, stay for 30 to 60 seconds.
- Breathe in, release the hands, and slowly stand up. Put the legs together.
Upavistha Konasana Video
Upavistha Konasana Benefits
- Your abdominal organs and other body parts are stimulated and toned as you continue to execute this yoga.
- A daily practice of Upavishta Konasana can help the sole condition of aging that results in hand and leg stiffness.
- This strengthens the spinal cord and vertebral columns.
- Additionally, the digestive system is enhanced.
- It calms the brain and even relieves anxiety and fatigue.
- It also increases vitality and enhances the flexibility of the hands, neck, arms, spine, shoulders, and legs.
- Upavistha Konasana is an indicator of comfort for people with sciatica and arthritis.
- Women who are menstruating or pregnant may find this position beneficial as it detoxifies the kidneys.
- This pose helps with menstruation and infertility in women.
Modifications
Back-related stress can be decreased by placing a block in the outer layer to rest your forehead. You can easily move your body forward by sitting with blankets beneath your hips to support your hips and lower back.
Variations
- This stance can be deepened by putting the legs together. Turn your arms and extend your elbows to the side as you approach Urdhva Mukha Paschimottanasana. While keeping your balance on your sit bones, move your legs and chest together.
- You may do this stance even from the Plough stance. Stretch your arms back and grasp your big toes. Breathe out and stand up.
- This performance is the most effective way to develop your balance and involve your core strength.
- As a result, you start in Upavishta Konasana and go to the posture in the Ashtanga Vinyasa Primary Sequence. You ultimately reach a position of equilibrium on the sitting bones by raising the head and torso and pushing the bottom floor away.
Precautions & Contraindications
- Avoid this position if your disc has slid.
- Wide-Angle Seated Forward Bend (Upavistha Konasana) should not be performed if you have a hamstring, knee, hip, or back condition.
- If you are pregnant, stay out of this position.
- Try not to push yourself to lean forward if you have tight hips and hamstrings after restrictions.
- Avoid arching your back when performing the position to prevent injuries.
Summary
Upavistha Konasana (Wide-Angle Seated Forward Bend) is one of the best yoga poses for lengthening your legs and hips. To strengthen your spine and lessen body stiffness, you should attempt practicing these positions if you have a sedentary lifestyle.
Additionally, you may now examine Upavistha Konasana from professionals at any time and from anywhere through the availability of online yoga courses.
FAQs
What risks are associated with Upavistha Konasana?
Pregnant ladies and those with lower back and sacroiliac joint problems should be cautious before performing Upavistha Konasana. It is necessary to have a certified yoga instructor guide you through this pose.
Has Upavistha Konasana seen any changes?
Place a block in front of you and rest your forehead on it to relieve back strain. You can now feel more at ease moving your torso forward when sitting by supporting your hips and lower back with blankets beneath them.
Which muscles are necessary for Upavistha Konasana?
Upavistha Konasana is beneficial for the following muscles; therefore, it can be utilized in yoga poses that include the hip, neck, gluteus, core (abs), lower back, hamstrings, upper back, and hip-external muscles.
What is meant by Upavistha Konasana?
“Upavistha Konasana,” which translates to “angle posture,” is a combination of the Sanskrit words “Upavistha,” “Kona,” and “asana.” This pose, which is also referred to as the Wide-Angle Seated Forward Bend or the Seated Straddle Pose, provides a substantial stretch for your body.
What benefits does Upavistha Konasana offer?
Strength, muscular endurance, and flexibility may all be enhanced by Upavistha Konasana. In the event of knee injuries and heat flushes, it might provide support. Upavistha Konasana may also help to enhance mental well-being. Instead of self-medicating, you should consult a physician if you suffer from any of these conditions.
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Reference
- J. (2023, June 7). Upavistha Konasana (Wide-Angle Seated Forward Bend) – Steps. Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/upavistha-konasana-wide-angle-seated-forward-bend/
- A., Eastman, H., Powers, S., Editors, Y., & Herrington, S. (2007, August 28). Wide-Angled Seated Forward Bend. Yoga Journal. https://www.yogajournal.com/poses/wide-angle-seated-forward-bend/
- V Hebbar MD(Ayu), D. J. (2021, January 14). Upavistha Konasana – How to do, Health Benefits, Precautions. Easy Ayurveda. https://easyayurveda.com.dream.website/2021/01/14/upavistha-konasana/
- Upavistha Konasana: Meaning, How to Do & Its Benefits | cult. fit. (n.d.). Upavistha Konasana: Meaning, How to Do & Its Benefits | cult. fit. https://blog.cult.fit/articles/upavistha-konasana-meaning-how-to-do-benefits
