Wide Angle Seated Forward Bend - Upavistha Konasana
Upavistha Konasana or Wide Angle Seated Forward Bend is hip openers which stretches mainly the inner thighs and hamstrings. It's the ideal illustration of the significance of striking a balance between muscle activation and relaxation in yoga.
Instructions
- Sit down and extend your legs in front of you. Carefully spread your legs out so that you can feel the stretch in your hips. Keep your ankles moving while pointing your toes upward. Keep your knees pointing up and resist the urge to rotate your hips inward.
- Inhale deeply, then stretch your spine. Reposition your shoulders, then open up your chest. To keep your legs motionless, contract your quadriceps muscles.
- Put your hands directly in front of you on the ground. Start to lean forward as you exhale, moving your hands in front of you as you go. Observe patience! Pause after each inhalation to consider your actions and, if necessary, make any necessary adjustments. Relax your muscles and allow your body to sink further into the pose with each exhalation.
- Eventually, the exhales will stop progressing. Once you've done that, figure out how to stay there in a sustainable way. It might be necessary to change this asana or add props.
- You can either maintain your arms stretched forward or open them and reach for your feet if your chest touches the ground completely.
Traditionally, upavistha konasana is thought to activate the second chakra, svadisthana, thereby opening the center of creativity, pleasure and enjoyment. Practicing this pose opens the mind to new possibilities while encouraging self-acceptance. As with other forward bends, upavistha konasana quiets the mind.
Upavistha konasana is a foundational pose in many schools of yoga and part of the primary series of Ashtanga yoga. It prepares the body for other seated forward bends and twists, as well as for the wide-legged standing asanas. Often performed following this asana is the related pose, urdhva upavistha konasana (upward wide angle seated forward bend), in which the legs are lifted off the ground.