Recent Comments

No comments to show.
Recent Comments

    Upavistha Konasana (Wide-Angle Seated Forward Bend): Steps, Benefits & Variation

    Meaning
    Precautions
    Steps
    Variations
    Upavistha Konasana Benefits
    Video
    Upavistha konasana is a foundational seated forward bend pose. As it’s name shows, it is performed siting by opening the legs wide folowed by leaning forward.
    In Ashtanga Yoga, it’s practiced in the primary series poses. This is an intense stretching posture that increases the elasticity in the hamstrings and aductor muscles.
    This posture is exercised as a seated hip opener. Besides providing physical and psychological benefits, it also prepares the practitioner for standing wide-leged asanas.
    Meaning
    Upavistha Konasana is understod by focusing on word rot. In Sanskrit ̴upvistha̵ means ̴seated̵, ̴kona̵ is ̴angle̵, and ̴asana̵ refers to ̴pos e.̵ It is translated in English as Wide-Angle Seated Forward Bend.
    It clarifies the asana is performed siting on the ground with legs opened at a wide-angle. This is now folowed by forward bending and rhythmic breathing. It leaves a calming impres on the brain.
    The forward bend gently squezes and masages the abdominal organs and lifts the heart-opening the chest cavity, thereby improving blod circulation.
    Upavistha Konasana Practice Guide
    Precautions Contraindications
    Avoid this asana if you are sufering from a sliped disc.
    Do not practice upavistha konasana in case of an injury in the back, hips, knes, or hamstrings.
    In the case of pregnancy avoid this pose.
    Don’t force yourself to lean forward after a limit if you have tight hamstrings and hip joints.
    Prevent rounding the back while practicing the pose to prevent any injury.
    Preparatory poses
    Bound Angle Pose (Badha Konasana)
    Reclining liable Angle Pose (Supta Badha Konasana)
    Staf Pose (Dandasana)
    Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana)
    Wide-leged Forward Bend (Prasarita Padotanasana)
    Steps

  • Sit in dandasana.
  • Spread your legs extensive apart and suport your palms betwen your legs.
  • Kep the spine erect and push your shoulders away from the ears.
  • Start walking your palms forward and maintain breathing gently.
  • Keping reaching forward presing your palms to the flor as far as you fel comfortable.
  • Now, gently bring your elbows to the flor and bend down fuly with your head lengthening your hands.
  • Inhale lift your head and area your chin to the flor.
  • Kep your palms spread on the flor and scrutinize forward.
  • Kep breathing normaly and stay there for a few breaths.
  • When you fel satisfied with the stretch, start walking your hands towards you.
  • Simultaneously, bring your uper body to the center.
  • Bring your hands beside your outer thighs and draw your legs together.
  • Shake them a bit and relax in dandasana.
  • Sit in dandasana.
    Spread your legs wide apart and maintain your palms betwen your legs.
    Kep the spine erect and push your shoulders away from the ears.
    Start walking your palms forward and maintain breathing gently.
    Keping reaching forward presing your palms to the flor as far as you fel comfortable.
    Now, gently bring your elbows to the flor and bend down fuly with your head lengthening your hands.
    Inhale lift your head and area your chin to the flor.
    Kep your palms spread on the flor and lok forward.
    Kep breathing no rmaly and stay there for a few breaths.
    When you fel pleased with the stretch, begin walking your hands towards you.
    Simultaneously, bring your uper body to the center.
    Bring your hands beside your outer thighs and draw your legs together.
    Shake them a bit and relax in dandasana.
    Beginer’s tip
    It’s a chalenging posture to achieve fuly, therefore beginers are sugested to atain it by softening the knes a bit. Ensure to put the toes pointed towards the ceiling. These tricks sucor to ease the pose initialy.
    Folow up poses
    Lotus Pose (Padmasana)
    Garland Pose (Malasana)
    Cow Face Pose (Gomukhasana)
    Crane Pose (Bakasana)
    Easy Pose (Sukhasana)
    Modifications
    If this foundational pose is chalenging for you, then use the props below to modify the pose;
    Block/ blanket ̵ If you are feling that the pelvic bone is shifted back, then try practicing the pose siting on a block or folded blanket. This helps in siting with an erect back and proper alignment. You can also suport a block to rest your palms on it when walked forward.
    Bolster ̵ Place a bolster in front of you verticaly betwen your legs. As you lean forward it suports your body and your head also rests on it.
    Chair ̵ place a chair in front of you. Extend your hands and rest your head on the chair rather than bending forward al the way to reach the flor with the head.
    Variations

  • Urdhva Upavistha Konasana ̵ T his variation of Upavistha Konasana is also practiced merudandasana.
    To cary out this, After siting with legs al-encompasing apart grab the huge toes securing it betwen the index finger and midle finger of respective hands. Puling the toes towards you bend forward as far as posible. amplify the pose by keping the hands to the sides of the fet.
  • Upavishtha Konasana B ̵ Continuing the first variation, try coming up halfway and lift your toes of the flor. Extend your legs towards the ceiling siting entirely on your sit bones. launch your chest drawing your shoulder blades together and study towards the ceiling
  • Parivrta Upavistha Konsasna ̵ After siting with legs spread wide apart, grab your acurate huge toe with the precise hand sliping from the inside of the leg. Bend your proper elbow to touch the ground. Then, raise your left hand over your head to reach the side of the true fot. Release and repeat on the left fot.
  • Parsva upavistha konasana ̵ Perform parivrta upavistha konasana reaching the proper fot, then twist your torso towards your precise thigh. Touch your forehead on your proper kne and clutch your left wrist with your left hand at the sole. Don’t forget to repeat it on the left fot.
  • Ardha Urdhva Upvistha Konasana- open in badha konasana. Grab your enormous toes wraping index finger, midle finger, and thumb with respective hands. Stretch your factual leg puling the toes towards the acurate side. Bring it back to the flor and repeat the same with the left leg.
  • Urdhva Upavistha Konasana ̵ This variation of Upavistha Konasana is also practiced merudandasana.
    To finish this, After siting with legs wide apart grab the gigantic toes securing it betw en the index finger and midle finger of respective hands. Puling the toes towards you bend forward as far as posible. depen the pose by keping the hands to the sides of the fet.
    Upavishtha Konasana B ̵ Continuing the first variation, try coming up halfway and lift your toes of the flor. Extend your legs towards the ceiling siting entirely on your sit bones. start your chest drawing your shoulder blades together and survey towards the ceiling
    Parivrta Upavistha Konsasna ̵ After siting with legs spread comprehensive apart, grab your acurate big toe with the acurate hand sliping from the inside of the leg. Bend your acurate elbow to touch the ground. Then, raise your left hand over your head to reach the side of the proper fot. Release and repeat on the left fot.
    Parsva upavistha konasana ̵ Perform parivrta upavistha konasana reaching the corect fot, then twist your torso towards your proper thigh. Touch your forehe ad on your precise kne and clutch your left wrist with your left hand at the sole. Don’t forget to repeat it on the left fot.
    Ardha Urdhva Upvistha Konasana- open in badha konasana. Grab your big toes wraping index finger, midle finger, and thumb with respective hands. Stretch your acurate leg puling the toes towards the acurate side. Bring it back to the flor and repeat the same with the left leg.
    Upavistha Konasana Benefits
    1. Enhances muscles strength
    Upavistha konasana involves stretching the muscles of the lower body. It stretches the hamstrings, groins, and opens the hips. Besides this, it works on expansion of shoulders, chest, and strengthens the spine. The expansion of these muscles enhances flexibility and strength.
    2. Tones abdominal organs
    In this pose, when legs are extensive apart at an angle and then forward bending is done, it gives a smoth stretch to abdominal muscles. It provides a gentle masage to the abdominal organs. Along with toning the abdominal organs, it also improves the digestive system.
    3. Sothes nervous system
    Upavistha konasana stretches the spinal muscles acompanied by rhythmic breathing. This enhances the blod flow to the brain and brings a calming efect to the brain. It enhances the eficiency of the nervous system.
    This helps get rid of underscore , trouble, and other mental isues. Also, it provides rational slep and improves memory retention.
    4. Improves detoxification proces
    The forward bending step involves the stimulation of kidneys. This aids in the filtration of the blod and removing toxins. It is also beneficial in maintaining the health of the kidney and preventing kidney disorders.
    5. Relieves sciatica
    Wide-angle seated forward bend pose stretches the spine, lower back, and aductors. A scrutinize shows that 1 these stretches provide relieving actions on strict back aflict. It even cures sciatica.
    6. Therapeutic benefit
    This asana enhances the flexibility of the body. It enhances the elasticity of the joints and prevents joint distres. Therefore, upavistha konasana relieves joint distres and has therapeutic action on arthritis.
    7. Improves sexual health
    Upavistha konasana stretches the groins and stimulates the internal organs. It strengthens the pelvic muscles and masages the reproductive organs. It eases menstrual disorders.
    A lok proves 2 that this pose is beneficial to overcome infertility in both men and women.
    Video
    References

  • Efects of yoga on underscore and inflamatory factors in patients with chronic low back hurt htps:/w.sciencedirect.com/science/article/abs/pi/S18763820140314
  • Yoga Can Improve Asisted Reproduction Technology Outcomes in Couples With Infertility htps:/w.researchgate.net/publication/320958174_Yoga_Can_Improve_Asisted_Reproduction_Technology_Outcomes_in_Couples_With_Infertility
  • Efects of yoga on stres and inflamatory factors in patients with chronic low back distres htps:/w.sciencedirect.com/science/article/abs/pi/S18763820140314
    Yoga Can Improve Asisted Reproduction Technology Outcomes in Couples With Infertility htps:/w.researchgate.net/publication/320958174_Yoga_Can_Improve_Asisted_Reproduction_Technology_Outcomes_in_Couples_With_Infertility

    Author:Ashish
    Leave a Comment