Upavistha konasana is a foundational seated forward bend pose. Press your palms on the ground to push your torso upward exhale and now spread your legs as far as possible. Now supporting your lower back, and sucking your stomach in, exhale and fold. PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES In this calming posture practitioners are encouraged to explore their internal environment. Start by sitting in Baddha Konasana / Bound Angle pose. The Upavistha Konasana is a simple posture that has immense benefits when practiced often. In which Upavistha means sitting, seated, and Kona stands for Angle and Asana means yoga posture. Feel, as you turn, how the strap drags the inner left groin away from (and so anchoring) the twist. Take a look at what this incredible seated forward bend can do to you. COVID NYC Update: Rep. Adriano Espaillat (D-NY) tests positive for coronavirus Inspire your practice, deepen your knowledge, and stay on top of the latest news. Keep your chest lifted … Upavistha Konasana is a good preparation for most of the seated forward bends and twists, as well as the wide-leg standing poses. Upavista Konasana differs from other adductor opening postures in many ways. Follow-up Poses for Upavistha Konasana. Get 15% Off Membership →, 3 Ways to Prep for Akarna Dhanurasana I (Archer Pose I), Challenge Pose: Akarna Dhanurasana I (Archer Pose I), Holistic Hamstrings: Poses to Stretch and Strengthen These Key Muscles, Stretches the insides and backs of the legs. By reading the text we can confirm that the techniques are designed to physically contain and pump divine energies and life fluids in the subtle body leading to release. Lastly, if you are pregnant, then practicing this pose is a big no as it can end up … You must move forward in the bend, and ensure your knee caps point upwards throughout the asana. Place a folded up blanket or bolster below the buttocks. Upavistha Konasana – How to do, Health Benefits, Precautions Preparation for Upavistha Konasana. So, the follow-up poses for Upavistha Konasana are: Gomukhasana (Cow face pose) Malasana (Squat Pose) Merudandasana (Spinal column pose) Bakasana (Crane Pose) Sukhasana (The Easy pose) Baddha Konasana (Bound Angle Pose) So this was all about Upvistha Konasana (Wide … Get 15% Off Membership → Keep your legs active and the kneecaps pulled up. See also Simple Poses to Relieve Back Pain. Upavistha Konasana, or Wide Angle Seated Forward Bend, is a useful beginners’ pose to stretch, unwind and relax. Copyright © 2011 - 2021 Incnut Digital. When you bend forward in this posture the stretch moves into the Adductor Magnus. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. But as you do this, you must also push through the base of the toes to keep the outer and inner part of your ankles even. Start by bringing your hands onto the floor behind your back. Do You Have A Lump On Your Neck, Back Or Behind Your Ear? Lie on your back, with your right knee drawn into your chest and your left leg stretched out along the floor in front of you with your left knee pointing toward the ceiling. Conclusion. Click here for additional information . These are some amazing Upavistha Konasana benefits: When you move into this intense stretch, your thoughts and emotions are stimulated too. Move gently and attentively as you allow your mind and muscles to open up in the process. The wide angle seated forward bend pose stretches the legs and spine and opens the groin area. Wide Legged Forward Bend – Upavistha Konasana Main benefit – Opens the channels on the inside of the legs and helps to re-orientate the hips. The stretch is focused on all the adductors because of this external rotation and abduction of the hips. 2. Follow up poses for the Seated Wide Angle pose include: 2. The pose is not found in medieval hatha yoga, but is described in the 1966 Light on Yoga. Wide Legged Seated Forward Bend – Upavistha Konasana Main benefit – Opens the inside of the legs. Reach your hands forward as your point your toes. staff pose. That yogi is ready for release who know mahamudra, nabhomudra, uddiyana, jalandhara and mulabandha. Upavistha konasana (oo-pah-VEESH-tah cone-AHS-ah-nah) is a soothing – or intense – pose depending on the style and intention of the practice. They say that the conflict between who you really are and who you think you are is called egoism. Start by sitting in Baddha Konasana / Bound Angle pose. Follow-Up Poses Of Upavistha Konasana: Bakasana (बकासन) or Crow/Crane Pose; Gomukhasana (गोमुखासन) or Cow Face Pose; Malasana (मलासन) or Garland Pose; Padmasana (पद्मासन) or Lotus Pose; Siddhasana (सिद्धासन) or Accomplished Pose; Sukhasana (सुखासन) or … You may use your hands to push your legs. The wide angle seated forward bend pose stretches the legs and spine and opens the groin area. PREPARATORY, COMPLEMENTARY AND FOLLOW-UP POSES Perform steps 1 and 2 in the main description above. Now that you know how to do Upavistha Konasana pose, what are you waiting for? 8 Instant Relieving Yoga Asanas For Sciatica, 7 Best Yoga Poses To Help Break Bad Habits, Meditation – A Perfect Solution For Stress Relief. Hold for … Science and Upavistha Konasana. New Year, Healthier You. Though the posture looks simple, it requires a lot of mental and physical energy. By following through with the pose, you break off the ego conflict within your mind along with the false identity. What You Should Know Before You Do The Asana, The Benefits Of The Wide-Angle Seated Forward Bend, The Science Behind The Upavistha Konasana, How To Do The Trikonasana And What Are Its Benefits, How To Do The Ananda Balasana And What Are Its Benefits, How To Do The Pawanmuktasana And What Are Its Benefits, How To Do The Tadasana And What Are Its Benefits, Quiz: A Fun Color Test That Can Predict Your Mental Age, Being Pregnant Is Not Easy; Let’s Make It Less Difficult For Her. She should press her right foot against your sacrum, her left foot against your outer left thigh. Wide Legged Seated Forward Bend – Upavistha Konasana Main benefit – Opens the inside of the legs 1. When you bend forward in this posture the stretch moves into the Adductor Magnus. Press the top of the left thigh into the floor to serve as the anchor for this movement. The adductor muscles of the groin also get stretched. 2. My sisters and I inherited his athleticism in various ways, but I ended up with the lion’s share of his flexibility. Most of the simple sitting asana can be preformed before indulging in Upavistha Konasana. Let this emotional and physically challenging experience make you a better person! This asana is a good preparatory pose for most other seated bends and twists. Upavistha Konasana puts a lot of pressure on your inner thighs and the back of your knees. First, sit straight with your legs open in a way that they make 90- degree angle with your pelvis. Let your toes point up as your flex your feet and align your knees. She loves food, and though she might want to call herself a great cook, she just falls short of seasoning. Herein, Upavistha is for the ‘sitting’, Kona refers to ‘angle’, and the ‘asana’ means ‘posture or pose.’ However, if practiced regularly, this asana can open up the hips and make … Get 15% Off Membership →, New Year, Healthier You. Rest in Baddha Konasana, Sukhasana, or Balasana then follow-up Balancing Bear with Boat Pose to take advantage of the fire you awakened in your core and back. If you don’t, use a prop. Bend your elbows out to the sides and lift them away from the floor as your torso descends. Sit in Dandasana (Staff Pose), then lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex). Hold for a few seconds if you feel a good stretch in your legs at this point. Perform this pose preferably early in the morning on empty stomach. Relationship Problems – How Does Meditation Help Solve Them? Upavistha Konasana Steps Sit in Dandasana (Staff Pose), then lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex). Rotate your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. Have your meals at least four to six hours before you do the asana so that your food gets digested, and there is enough energy for you to expend during the practice. Now, keep your toes pointing up as you flex your feet and align your knees. Tweet; The Wide-Angle Seated Forward Bend or the Upavishtha Konasana is a difficult pose but one that can be attempted by beginners too. The name of the pose is from the Sanskrit उपविष्ट (upaviṣṭa) meaning "open", कोण (koṇa) meaning "angle", and आस (āsana), meaning "seat" or "pose".. From Dandasana, or Staff Pose, raise both legs at the same time as you balance on your sit bones. Use your breath as a guide to how much you can stretch, and stretch your spine as much as you can. Then come up on an inhalation with a long front torso. Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees. As it’s name shows, it is performed sitting by opening the legs wide followed by leaning forward. How? Watch a demonstration of Wide-Angle Seated Forward Bend. This pose is said to help improve your posture and promote ease and comfort in your body. In the ’80s, my practice was about building on my natural My dad was a competitive gymnast in his teens and 20s. Moving from the practice of Upavistha Konasana Variation (Seated Straddle Pose Variation) to the next level with deeper hamstrings and hip opening stretches, the following yoga poses can be considered: Kurmasana (Tortoise Pose) - for deeper forward bend. This will give your pelvis stability and allow it to tilt forward, apart from retaining that lower back curve. My dad was a competitive gymnast in his teens and 20s. Follow … Lower-back injury: Sit up high on a folded blanket and keep your torso relatively upright. Create a personalized feed and bookmark your favorites. That these new techniques have the power to bring release is supported by the text in other verses. Bring your legs out wide to about 90% of your capacity. Moving from the practice of Upavistha Konasana Variation (Seated Straddle Pose Variation) to the next level with deeper hamstrings and hip opening stretches, the following yoga poses can be considered: Kurmasana (Tortoise Pose) - for deeper forward bend. Follow-Up Poses. As your torso lengthens forward between your legs, pretend that each inner groin is being pulled away from that movement by an imaginary strap. 2. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. That these new techniques have the power to bring release is supported by the text in other verses. Seated Wide Angle Forward Bend Pose - Upavistha Konasana. Baddha Konasana Bakasana Gomukhasana Malasana Padmasana Siddhasana or Sukhasana Supta Padangusthasana. Bend your knees slightly, but keep your toes and knees pointed up towards the ceiling at all times. Upavistha Konasana is an introduction pose in the beginner sequence. Stay for a minute. Etymology and origins. Then return to upright with an inhalation and repeat to the left. 3. 3. With your thigh bones pressed heavily into the floor and your knee caps pointing up at the ceiling, walk your hands forward between your legs. Take a bolster or a thickly rolled blanket and lay it on the floor in front of you, its long axis perpendicular to your pelvis. Increase the forward bend on each exhalation until you feel a comfortable stretch in the backs of your legs. Then reach out and wrap your index and middle fingers around the big toes, each pair of fingers secured in place with the thumb. Shed your ego, flex your muscles, calm your mind, and break all barriers with this challenging forward bend. Its purpose here is to work on the opening of the backs of the legs and to start to create length in the spine to enable the lift from the sacrum to the crown of the head. The Upavistha Konasana is one of the extremely beneficial sitting yoga poses. Keep your spine long and core engaged. This yoga pose helps to relieve stress and tension and stimulates the abdominal organs. It might also be used to get ready for: Upavistha Konasana is a difficult forward bend for many beginners. Pull back on the toes as you lean forward, but push actively through the bases of the big toes to keep the inner and outer ankles even. Perform steps 1 and 2 in the main description above. When he stopped competing, he still enjoyed practicing in our yard on his pommel horse. Exhale and tilt back, balancing on your sit bones. The following two tabs change content below. Place your palms on the floor, such that they are behind your hips. If you have trouble bending even a little bit forward, it’s acceptable to bend your knees slightly. Now that you know how to do Upavistha Konasana pose, what are you waiting for? Advanced students can help themselves move into the forward bend. https://yogaholism.com/upavistha-konasana-benefits-steps-precautions Merudandasana Follow-Up Poses Navasana. When you assume this pose, your legs are rooted in the earth and stretched, the spinal column is relaxed, and your brain is calmed. What She Spreads On Her Skin, Everyone Has At Home – But Nobody Uses It! (oo-pah-VEESH-tah cone-AHS-anna)upavistha = seated, sittingkona = angle. She also loves Yoga, and has extensive knowledge about the postures of the asanas. By following through with the pose, you break off the ego conflict within your mind along with the false identity. Breathe long and deep as you hold the pose for about a minute. Sit on a firm cushion. “Side splits” was my favorite childhood show-off pose. If you have pain in your lower back, sit on a blanket or a block while you do this asana. Start by sitting on the floor or up on some folded blankets (recommend the folded blankets for this one). Aerial Yoga – What Is It And What Are Its Benefits? Follow-up Poses Relax all the muscles that undergone pressure and contraction while supta konasana by getting into the following counter poses: … © 2021 Pocket Outdoor Media Inc. All Rights Reserved. In the pose the hips are externally rotated, abducted and flexed. Urdhva Upavistha Konasana (Upward Seated Straddle Pose) - for balance, stretch and hip opening. Baddha KonasanaDandasanaPrasarita PadottanasanaSupta Baddha KonasanaSupta Padangusthasana, Baddha KonasanaBakasanaGomukhasanaMalasanaPadmasanaSiddhasana or Sukhasana Supta Padangusthasana. CONTRAINDICATIONS. The name of this yoga pose comes from Sanskrit language in which Upavistha means seated, kona means angle and asana means posture. That yogi is ready for release who know mahamudra, nabhomudra, uddiyana, jalandhara and mulabandha. The Sanskrit word Upavistha Konasana has a wonderful meaning. Its purpose here is to work on the opening of the backs of the legs and to start to create length in the spine to enable the lift from the sacrum to the crown of the head. Follow Up Poses. Upavistha Konasana or a sitting angle posture is a difficult yoga posture and is a good preparatory posture for most sitting and sitting twist asanas. If you find this pressure to be unbearable, then it is recommended that you give this asana a miss. Rest in Baddha Konasana, Sukhasana, or Balasana then follow-up Balancing Bear with Boat Pose to take advantage of the fire you awakened in your core and back. Upavistha Konasana is an introduction pose in the beginner sequence. By reading the text we can confirm that the techniques are designed to physically contain and pump divine energies and life fluids in the subtle body leading to release. This asana is quite challenging for beginners. Preparatory Poses. You become humble and grounded as the physical and mental challenge of this asana drives you to break out of your prejudices. Press your left hand to the outside of your right thigh and right hand on the floor to the outside of your right hip. Avoid doing this asana if you have a pull or tear in your groin or hamstring, or if you are pregnant, have an injury in the lower back, or a herniated disk. Wrap a strap on top of your left hip crease and around the left leg and have the partner, sitting off to your left side, hold the two free ends. You might even support your knees on thinly rolled blankets; but remember, as you move into the forward bend, it’s still important keep the knee caps pointing toward the ceiling. “Side splits” was my favorite childhood show-off pose. The Lotus Pose (Padmasana), which is good for the knee joints and ankles. It is best to practice yoga first thing in the morning. Then, as the partner pulls on the strap perpendicularly to the line of your thigh bone, exhale and turn your torso to the right. This asana is also beneficial for the wide-legged standing poses. A jack of many trades and a master of some, Shirin is a writer, a fashion designer, and a chef by her own acclaim. With a series of exhalations, walk your left hand down along the outside of the leg. All rights reserved. Press your left hand on the floor between your legs, your right hand on the floor outside your right hip. 3. Keep your arms long. Start by sitting on the floor or upon some folded blankets (recommend the folded blankets for this one). Follow up poses for the Seated Wide Angle pose include: The Cow Face Pose (Gomukhasana), which stretches out the chest, torso, legs, and arms. Move your hands behind your buttocks, and place both palms on the floor. Steps of Upavistha Konasana (Wide Angle Seated Forward Bend). It also massages the spine, pelvis, and abdominal area. This yoga pose helps to relieve stress and tension and stimulates the abdominal organs. Reach your hands forward as your point your toes. Upavistha Konasana has a twisted variation. Upavistha Konasana prepares you for many other yoga poses. Lock your fingers around the toes and pull on the big toe as you lean in. Keep your legs active and the kneecaps pulled up. Beginners might not be able to bring the torso forward toward the floor. To leave this pose, exhale and swing your torso back to neutral. Sit in dandasana i.e. Inhale and straighten your legs. Place a folded up blanket or bolster below the buttocks. Back injury. If you want to intensify the stretch, you must take the position, and reach for your big toes (right to right and left to left) as you bend forward. Sit on your buttock bones place your palms beside your hips pointing towards forward. This asana gives the insides and the back of the legs a good stretch. UPAVISTHA KONASANA BENEFITS. Bend your knees and pull your legs back together. My sisters and I inherited his athleticism in various ways, but I ended up with the lion’s share of his flexibility. StyleCraze provides content of general nature that is designed for informational purposes only. Place a strap across the ball of your right foot and extend your right heel to the ceiling. Follow up Poses. UPAVISTHA KONASANA BENEFITS. This activity gives the right kind of warm up to the mind and body. Though the posture looks simple, it requires a lot of mental and physical energy. Shed your ego, flex your muscles, calm your mind, and break all barriers with this challenging forward bend. Well, doing a pose that is as hard as this, that urges you to go deeper and makes you aware of who you really are by how much you can push yourself, breaks the ego. Hook your first two fingers around each of your big toes. 3. If you find it hard to bend forward, you could bend your knees gently. Meditation - A Perfect Solution For Stress Relief, 10 Immunity Boosting Yoga Asanas To Get Rid Of Cold and Flu, 5 Best Yoga Poses To Encourage And Energize Cancer Patients, 5 Effective Yoga Mudras For Your Healthy Heart. Always muddled up between traditions and modernism, she thinks she would have been a better fit in the vintage era. A partner can help you get a feel for the action of the inner thighs in this pose. Follow … The Goddess Pose (Supta Badhha Konasana), which is a variation of the Cobbler Pose and also serves to stretch the back and spine. The groin is released. From Dandasana, or Staff Pose, raise both legs at the same time as you balance on your sit bones. Join Active Pass to get Yoga Journal magazine, access to exclusive sequences and other members-only content, and more than 8,000 healthy recipes. Level: IntermediateStyle: Hatha YogaDuration: 30 to 60 secondsRepetition: NoneStretches: LegsStrengthens: Vertebral columns. The Cobbler Pose (Baddha Konasana), which is another pose that uses the forward bend. In Ashtanga Yoga, it’s practiced in the primary series poses. Spend a minute twisting away from the deepening left groin, then release with an exhalation, and repeat on the other side. Wide Angle Seated Forward Fold aka Upavistha Konasana is a deep stretch for the lower body and inner thighs. Exhale into the forward bend and lay your torso down on this support. In the pose the hips are externally rotated, abducted and flexed. Science and Upavistha Konasana. Start by bringing your hands onto the floor behind your back. Conclusion. Exhale and gently come back up. Upavistha = Seated Kona = Angle Asana = Pose. Come to sit on your mat and spread the legs wide to about 90% of your capacity. Bend your knees slightly, but keep your toes and knees pointed up towards the ceiling at all times. Stop when you begin to feel uncomfortable. Hook your first two fingers around each of your big toes. In the ’80s, my practice was about building on my natural Back To TOC. Follow-Up Yoga Poses Bakasana, Gomukhasana, Baddha Konasana, Malasana, Siddhasana, Padmasana, Supta Padangusthasana Steps of Upavistha Konasana (Wide Angle Seated Forward Bend) First, sit straight with your legs open in a way that they make 90- degree angle with your pelvis. You could even use blankets to support your knees. This is an intense stretching posture that increases the elasticity in the hamstrings and adductor muscles. Sanskrit: उपविष्ठ कोणासन; Upavistha – Seated/Sitting, Kona – Angled, Asana – Posture; Pronounced As – oo-pah-VEESH-tah cone-AHS-anna. https://www.yogajournal.com/poses/wide-angle-seated-forward-bend Urdhva Upavistha Konasana (Upward Seated Straddle Pose) - for balance, stretch and hip opening. To begin this asana, sit erect, and open up your legs such that they are at a 90-degree angle with your pelvis. This is useful for stretching the spine, thighs, and legs. She loves life and believes in living it up to the fullest. 1. CONTRAINDICATIONS. The abdominal organs are toned and stimulated. Reach out through your heels and stretch your soles, pressing though the balls of the feet. The stretch is focused on all the adductors because of this external rotation and abduction of the hips. In this pose you bend forwards such that your torso is between your legs kept wide apart at a wide angle. 1. Bring your legs out wide – to about 90% of your capacity. So in English language this pose is also known as Wide-Angle Seated Forward Bend Pose. New Year, Healthier You. Although this pose looks simple, the mental thoughts it triggers can be quite enlightening. As with Dandasana, if you can’not sit comfortably on the floor, raise your buttocks on a folded blanket. You must make sure to keep your stomach and bowels empty before you practice this asana. Look at what this incredible seated forward bend pose stretches leg muscles stretched... Physically challenging experience make you a better fit in the pose also may taken... Active Pass to get yoga Journal magazine, access to exclusive sequences and other content! ; Pronounced as – oo-pah-VEESH-tah cone-AHS-anna and adductor muscles of the leg and.! Must make sure to keep your legs this calming posture practitioners are encouraged explore. That lower back asana drives you to break out of your spine thighs, and more than 8,000 recipes... Pose as described above and who you think you are is called egoism and as. The text in other verses this calming posture practitioners are encouraged to explore their internal environment move your onto... Legs 1, is a simple posture that increases the elasticity in the beginner.! Prepares you for many other yoga poses opening postures in many ways let emotional. Power to bring release is supported by the text in other verses caps point upwards throughout the.... Access to exclusive sequences and other members-only content, and lift them away from the deepening left groin then. Moves into the forward bend – Upavistha Konasana is a difficult pose one! Immense benefits when practiced often simple posture that has forward and backward bending asanas can be avoided 2021. Allow your mind, and repeat on the floor from ( and so anchoring ) the twist you sit! The leg posture ; Pronounced as – oo-pah-VEESH-tah cone-AHS-anna ) Upavistha = seated =! As described above as with all forward bends, the mental thoughts it can! The anchor for this one ) and calms your brain bend – Upavistha Konasana position described in 1! Few seconds if you find this pressure to be a substitute for professional medical advice, diagnosis or... All the adductors because of this external rotation and abduction of the legs and spine and the. Focused on all the adductors because of this external rotation and abduction of the legs and spine and the! 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Moving from the hip joints and ankles → new Year, Healthier you: Vertebral columns wonderful meaning inhalation repeat! Spread your legs as far as possible by the text in other verses to out... That Uses the forward bend or the Upavishtha Konasana is a difficult but! For balance, stretch and hip opening exhale and now spread your legs in. Upavistha – Seated/Sitting, Kona – Angled, asana – posture ; Pronounced as – oo-pah-VEESH-tah cone-AHS-anna ) Upavistha seated. Wide Angle seated forward bend cone-AHS-anna ) Upavistha = seated Kona = Angle in Baddha Konasana Gomukhasana... Other hand certain difficult sitting asana can be attempted by beginners too anchoring! Get a feel for the lower back life and believes in living it up to the fullest physical!