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Upavistha Konasana (Head Up)
(Wide-Angle Seated Forward Bend (Head Up))

How to perform Wide-Angle Seated Forward Bend (Head Up)

Keep your back straight and chest open as you grab onto your toes. Lengthen through your crown. Use belts if necessary.

What is Upavistha Konasana?

Seated asana that may be held in the upright, or worked more deeply into the forward bend position. Upavistha Konasana in the upright position can be used as part of a hip sequence, following a standing sequence, or incorporated into a forward bend sequence.

In the upright position, the focus is on the grounding of the legs and the lift of the spine. In the forward extension, deeper work into the back ribs and extension of the front chest is required.

When to use Upavistha Konasana?

Upavistha Konasana is an introduction pose in the beginner sequence. 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.

Continued practice enables deeper release into the inner groins to allow the inner legs to lengthen, to extend the calf muscles and achilles, and to bring the torso forward without disturbing the foundation created. Once the legs are established in the pose, work begins on lengthening from navel to sternum and the engagement of the dorsal spine.