MD (Ay) & Dr Manasa, B.A.M.S, In Upavistha Konasana, the practitioner sits upright with legs as wide apart as possible – stretched away in a wide angle, grasping the toes with the fingers and leaning forwards. has a collection of 400000+ yoga sequences, 700,000+ cues, and 3900+ yoga poses. When this happens you may implement certain modifications. To view the complete steps and corresponding yoga sequence, please With this you will be able to lift the sides of your body by making space in the spine. Releasing from the right side, sit straight and take a few breaths while the legs are still wide apart. Keep your legs straight and pull your legs back together. Upavistha Konasana Variation helps boost energy in the body and hence can be included in flow yoga sequences. It is good for kidneys and urinary system, rectifies menstrual irregularities and hence balances apana vata functions. This will enable to extend your legs further. Tummee.com is a yoga sequence builder software used by the Third Eye, the Manipura Chakra i.e. Keep your emphasis on moving from the hip joints. It improves posture. Releasing from side stretching, extend through the crown and spine, sitting tall. Spread your feet wide. Also, place block(s) in front to rest head or head on arms. By now you should feel a bend in your lower back. Sit up and slowly bring the legs together and extend the body forward in Paschimottanasana and take a few breaths here. The legs should make an angle of 90 degree with your pelvis. (Upavistha Konasana) Level: Easy/Moderate. The legs are overhead and spread wide apart. Regulates menstrual flow, makes menstrual cycles easy and painless. Exhale as you take the forward bend. Modifications for Upavistha Konasana: Fir tight hamstrings, try sitting on the edge of a folded blanket so that hips begin to roll forward. Flex your feet, and keep your knees and toes pointed up towards the ceiling. Upavistha Konasana, or the Wide-Angle Seated Forward Bend, is a very important preparation pose to help you perform the other seated and standing forward bends and twists with ease.This pose is often difficult for most people because we are not in the habit of sitting on the floor. Seated in Staff pose, spread the legs out as wide as comfortable with the toes and knee caps pointing straight up. The spine becomes strong. (Sorry, your browser does not support playing audio files.). This is an inverted pose. Step-by-step instructions on how to practice Goddess Pose. This pose stretches leg muscles, strengthens back and improves posture. It strengthens the supporting muscles of your spine. What time should be spent in the pose while doing Upavistha Konasana? Upavishta Konasana, is a good preparation for most of the seated forward bends, twists and wide-leg standing poses. Practiced as part of hip opening yoga sequences, this pose also helps to open the hamstrings, while making them flexible and strong to support the lower back and hips. The torso is perpendicular to the floor with the hips over the shoulders. 1. Now bend your lower back sucking your tummy in and as you inhale. Holding the big toes helps students in increasing the range of motion, thereby making the forward bend easier. Lay your torso on this support. Press on it. Click to Consult Dr Raghuram Y.S. Step 1 Begin seated in staff pose. Thus, it can be well inferred that the term Upavistha Konasana when interpreted means Seated Angle Posture or Pose. The term comes from the Sanskrit upavistha, meaning “seated” or “sitting,” kona, meaning “angle,” and asana, meaning “pose” or “posture.” From a seated position, the legs are spread wide and the upper body folds forward. 2. Upavistha konasana from the ground up. Outer thighs should rest against the floor and press into it. (Upavistha Konasana). }(document, "script", "aweber-wjs-h3htq8kzj")); With each ebook purchase, you will get Dr Hebbar's 5 video classes absolutely free! Begin in Seated Mountain Pose on the floor with both legs stretched out in front of you. – Parsva Upavistha Konasana (Side Seated Wide Angle) Asana (30 mins) – Bharmanasana (Table-top – single leg, single arm extensions) – Chakravakasana (Cat–Cow) – Adho Mukha Shvanasana (Downward Facing Dog) – Tadasana (Mountain Pose) – Tiryaka Tadasana (Swaying Palm Tree) – Vrikshasana (Tree pose) – Padangustasana From Dandasana / Staff pose, bring your legs wide apart, up to a point where you feel a good stretch, but can still hold the pose, maintaining a straight spine, and without falling back. This means to tell that your legs should form an approximate right angle with the pubis. The sit bones are grounded heavily, which provides a stable base from which to perform upavistha postures. How to do Upavistha Konasana. If you are flexible enough, reach the outside of your right foot with your left hand. Remain here as per your body comfort for about 6 breaths or more and be aware with the stretch at the back of the knees and inner thighs. All content and images are Tummee.com copyright and any information provided on Tummee.com is not intended to be taken as a Impact on Doshas and its subtypes – Since the pose stimulates and improves digestion and liver functions process it is beneficial for balancing samana vata and pachaka pitta. Are you a yoga teacher? by yoga teachers to teach inspiring classes, and by yoga therapists for their private clients. This increases blood flow in the body. Turn your torso to the right with an exhalation. These are some amazing Upavistha Konasana benefits: This asana gives the insides and the back of the legs a good stretch. Upavistha konasana is a foundational seated forward bend pose. In Ashtanga Yoga, it’s practiced in the primary series poses. You can try out some of our Prenatal classes. How to Do Upavistha Konasana Variation. If it is not possible to perform this asana in the day time it shall be done in the evening too. Signup to view 100+ pose suggestions to teach creative yoga classes! Wide-Angle Seated Forward Bend /Upavistha Konasana. This seated pose stretches the hamstrings and groins, while strengthening the supporting muscles of your spine. With the legs apart and straight, stretch arms forward, bending from the hips to reach chest towards the floor in front of you. With the deep stretch of the hips and the lower back and feeling the stretch at the inner thighs and the hamstrings, go into Seated Straddle Pose Variation or Upavistha Konasana holding the feet with your hands. As you move ahead on your hands, stop intermittently to reestablish the length from your pubis to navel and once again continue forward to whatever length as you can do it comfortably. Benefits: Great for toning the thighs and increasing flexibility through the inner legs. Upavistha Konasana Variation yoga sequences. This will lift your knees off the floor and enable you to bend with comfort. This will not only keep the stomach empty but also will provide the necessary strength needed to perform the pose. This is an intense stretching posture that increases the elasticity in the hamstrings and adductor muscles. Upavistha Konasana - Follow instructions 1-4 of the Upavistha Konasanapose. (read more), Positioning for the AsanaSit in dandasana i.e. Stretch your soles by reaching out through your heels. It is particularly beneficial to expecting mamas to prepare the body for childbirth. Lift and open your legs to an angle of 90 degrees. Bend your elbows out to the sides and lift them off the floor as your torso descends into forward bend. Upavistha Konasana Variation additionally involves forward-bend, Stretch.Need Upavistha Konasana Variation contraindications? You can support your knees with rolled blankets. Yogapedia explains Upavistha In upavistha postures, the yogi will be seated in a chair or on the floor with the legs extended, bent or crossed, with the upper body engaged and upright. The forward bend in this variation while holding the big toe also ensures proper alignment of the hips, chest, shoulders, and face. 2. (read 150+ 5* reviews on Facebook) and Your knee caps point towards ceiling. Stretches the adductor muscles of the thigh, Gives a good stretch to the insides and back of your legs, Strengthens calves, ankle, hamstring muscles, butts, abdomen, spine. Sign-up to view all 48 variations of Seated Straddle Pose Variation and 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. Avoid doing this pose in pregnancy.If you have mild to moderate lower back injury, sit up on a folded blanket and keep your torso upright in relation to the rest of the body. Modifications and Props: Beginners might not be … You may use a firm pad or folded blanket or block underneath your pelvis. In this pose you bend forwards such that your torso is between your legs kept wide apart at a wide angle. It supports and strengthens back muscles. fjs.parentNode.insertBefore(js, fjs); Keep a bolster or thick folded blanket in front of you. Seated in Staff pose, spread the legs out as wide as comfortable with the toes and knee caps pointing straight up. Upavistha Konasana Variation (Seated Straddle Pose Variation) is a variation of Upavistha Konasana (Seated Straddle Pose), where holding the big toe acts like a prop, to help stretch the spine to go deep in a forward bend. Modifications: A bolster or blanket can come under the torso to support the body if the body does not touch the floor. Pull the fleshy part of your buttocks back and flex your feet (toes pointed straight up) to engage the muscles in your thighs. It is explained in Complete Illustrated Book of Yoga written by Swami Vishnudevananda in 1960 and is described by the name ‘Hastapadasana – hand-to-foot-pose’. Walk on hands between your legs as forwards as you can, keeping hands parallel to each other. Gradually open your legs outwards i.e. Step 2 Move your legs wide apart from each other. With your buttocks firmly grounded and your hands on the floor beside your hips, spread your legs apart 90 to 100 degrees. Bring your chest and face as close to the ground as possible. The bowel and bladder should be kept empty while starting the asana. Take a full long breath. From Halasana or Karnapidasana stretch the legs straight and spread the legs as far apart as you can. Once the pose has been mastered one can extend the time period of the performance. Join your fellow yoga teachers! Now keep your toes pointing up towards the ceiling. With a series of exhalations, walk your left hand down along the outside of the leg. This will relax the hamstrings and the hips. You should focus on lengthening your spine as you lean forward – to avoid pain and discomfort. Upavistha Konasana has a twisted variation. It will also help in retaining that lower back curve). This is an advanced variation of halasana (plow pose) and forms a primary series of Ashtanga yoga.. Getting into the root terms, “supta” refers to “reclining” or “sleeping”, “kona” is “angle”, “asana” is “pose”. Releasing from this pose is to be done carefully and hence inhale and slowly come up using the hands as support on the floor. This pose makes use of rhythmic breathing. Other Challenges you may experience: 1. Precautions for Upavistha Konasana: Take caution if you have issues with back, especially lower back. This variation focuses more on the hamstring stretch when compared to. It rejuvenates the nervous system and hence the overall functions of the body, keeps your mind calm and composed, relieves stress and anxiety. Releasing from the right side with the practice of Parsva Upavistha Konasana, sit straight and take a few breaths while the legs are still wide apart. But you need to keep your knee caps pointing the roof as you move into the forward bend. When this happens you may implement certain modifications. 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This pose is a good preparation for most of the seated forward bends and twists and also for the wide leg standing poses. Upavistha Konasana is not explained in medieval hatha yoga. The back of the head, neck, shoulders and upper arms are on the floor. Press your legs and sitting bones down, and lengthen up through your spine. 1. manuals, books, website, social media sites such as Facebook and newsletters, please do contact us The core muscles are stimulated and belly is toned because of the bending and breathing intervals during the forward bend in the pose. consider signing-up to Tummee.com yoga sequence builder that is trusted by yoga teachers worldwide Supports may also be kept beneath the knee joints or heel. Don’t push yourself too much and don’t overstrain into it. Now wrap your fingers around your big toes, with index and middle fingers to be precise. ADJUSTMENTS/MODIFICATIONS: Place a rolled blanket under your knees for extra support. 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