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Upavistha Konasana
(Wide-Angle Seated Forward Bend)

How to perform Wide-Angle Seated Forward Bend

Use support under buttocks if your inner groins roll backward. Kneecaps and all ten toes face the ceiling. Keep your hands by your by hips, fingers pointing forwards. Lengthen your spine. Once you have mastered these foundations, you can also bend forward while reaching your feet with your hands. Use a belt if necessary.

What is Upavistha Konasana?

Seated asana that may be held in the upright position, or taken 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 one to release deeper into the inner groins to allow the inner legs to lengthen, extend the calf muscles and Achilles heel, and bring the torso forward without disturbing the foundation created. Once the legs are established in the pose, work begins on lengthening from the navel to the sternum and engaging the dorsal spine.

Video sequences that include this pose