Upavistha konasana is a seated forward bend that requires flexibility. Now stretch your legs open wide, such as they are at 90° angle with your pelvis. HIDE Grid. It provides a gentle massage to the abdominal organs. Upavistha Konasana is good preparation for most of the seated forward bends, twists, and the wide-leg standing poses. Through his teaching, he realized how Yoga & Ayurveda can be used to increase the longevity and wellness of one's life. Upavistha konasana is a foundational seated forward bend pose. Practice it in the morning and on empty stomach. It is also known as The Wide Angle Seated Forward Bend Pose. It’s a challenging posture to achieve fully, therefore beginners are suggested to attain it by softening the knees a bit. To release, gently release the head and look ahead, and slowly release the side bend, and bring the arm down to rest back in Upavistha Konasana (Variation Sitting Upright). Upavistha Konasana (Wide-Angle Seated Forward Bend): Steps, Benefits & Variation, Get Ancient Ways of living life at its highest potential which makes you physically, mentally & socially active, Wide-legged Forward Bend (Prasarita Padottanasana), https://www.sciencedirect.com/science/article/abs/pii/S1876382014003114, https://www.researchgate.net/publication/320958174_Yoga_Can_Improve_Assisted_Reproduction_Technology_Outcomes_in_Couples_With_Infertility, Trikonasana (Triangle Pose): How to Do, Precautions and Benefits, Pasasana (Noose Pose): How to Do, Benefits & Variations, Dandasana (Staff Pose): Steps, Benefits, & Precautions. Position of Readiness: Sit in Dandasana. The name comes from the Sanskrit, parsva, meaning "side," upavistha, meaning "seated," kona meaning "angle," and asana, meaning "pose." Step 3. Here are some preparatory poses for Parsvakonasana: 1. Use folded blanket for sitting if you are facing lower back pain during this Wide Angle Seated Forward Bend pose. Grab your big toes wrapping index finger, middle finger, and thumb with … Then, spread your legs away from one another, opening them to a 90 degree angle. 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. The practitioner sits with wide angle between the legs and with forward bend in the final pose, hence the name. Keep your palms spread on the floor and look forward. Sign-Up to View Sequence and Complete Cues. Exhale completely. (If you are performing Wide Angle Seated Forward Bend pose easily then go for variations by modifying the pose. Upavistha Konasana calms your mind and relaxes your body. Reclining Bound Angle Pose (Supta Baddha Konasana), Reclining Hand-to-Big-Toe Pose (Supta Padangusthasana). You can practice this pose either before Upavistha to stretch the legs without involving the spine, or afterward, as a … Extremely helpful in variety of gynecological and menstrual problems. Save my name, email, and website in this browser for the next time I comment. This asana enhances the flexibility of the body. Upavistha Konasana Pose. Relieves sciatic pain and helps peaceful mind. #01 Great for losing belly fat. Breathe deep and long during holding the pose about 30 to 60 seconds. This Yoga pose stimulates and toned your abdominal organs, makes your spine stronger. Relax here for about 1-2 breaths. Step 2. Lean back into a lying position with your spine straight, and then lift your right leg straight up. Now, gently bring your elbows to the floor and bend down fully with your head lengthening your hands. Strengthens and stretches the backs and insides spine and the legs. Upavistha Konasana Steps. Grossesse. Upavistha Konasana is understood by focusing on word root. First, sit straight with your legs open in a way that they make 90- degree angle with your pelvis. Besides this, it works on expansion of shoulders, chest, and strengthens the spine. Don’t forget to repeat it on the left foot. There are lots of benefits of Upavistha Konasana if it is done correctly by following the steps as mentioned earlier. Maintain arms straight, feet flexed, and active legs. Hence, providing nutrients to the spine and strengthening it. The bending and breathing intervals stimulate core muscles, toning the belly and improving the digestion process. It is good preparation for most of the seated forward bends. When you feel satisfied with the stretch, start walking your hands towards you. It eases menstrual disorders. addedon 2020-03-09 by ayoga-teacher-in-training. The leg especially the hamstring muscles and the lower back are strengthened. Ardha Urdhva Upvistha Konasana-Start in baddha konasana. Therefore the spine become supple and elastic. Ensure to keep the toes pointed towards the ceiling. Don’t force yourself to lean forward after a limit if you have tight hamstrings and hip joints. Keep breathing normally and stay there for a few breaths. Your email address will not be published. Therefore, upavistha konasana relieves joint pain and has therapeutic action on arthritis. This strengthens the muscles of the thighs and strengthens it as well as increases the flexibility. It leaves a calming effect on the brain. The expansion of these muscles enhances flexibility and strength. Exhale to lower hands to heart center. Simultaneously, bring your upper body to the center. 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. The name is actually derived from Sanskrit language where the word "Upavistha" signify sitting or being seated, "Kona" refers to angle and "Asana" means posture. Upavistha Konasana - Wide-Angle Seated Forward Bend. Discover more cues, teaching ideas, and how to do steps at How to Do Upavistha Konasana. Then, support your lower back and sucking your belly in, breathe out and fold. Touch your forehead on your right knee and clutch your left wrist with your left hand at the sole. Supine Upavistha Konasana. Parsva upavistha konasana – Perform parivrtta upavistha konasana reaching the right foot, then twist your torso towards your right thigh. Motivate abdominal functioning. Stretch your legs wider as much as you can. This pose is said to help improve your posture and promote ease and comfort in your body. From Upavistha Konasana A, inhale and lift the head. 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. Steps: Lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees. Now, keep your toes pointing up as you flex your feet and align your knees. Thus, it can be well inferred that the term Upavistha Konasana when interpreted means Seated Angle Posture or Pose. This posture is exercised as a seated hip opener. Required fields are marked *. Along with toning the abdominal organs, it also improves the digestive system. Because it’s title reveals, it’s carried out sitting by opening the legs vast adopted by leaning ahead. Upavistha Konasana - Wide-Angle Seated Forward Bend. Side seated wide angle pose (Parsva upavistha konasana) Side seated wide angle pose is an intermediate pose and very good for maintaining flexibility in your body. In Ashtanga Yoga, it’s practiced in the primary series poses. The wide-angle sitting forward can also be done standing up. The cushion gives your pelvis more stability to tilt forward). Press out through the heels. Be that as it may, as you do Upavistha Konasana, you should likewise push through the base of the toes to keep the external and inward piece of your lower legs even. Wide-angle seated forward bend pose stretches the spine, lower back, and adductors. Published March 11, 2013 | By Ponraj. 2. It also stretches your adductor muscles of the groin. This is an intense stretching posture that increases the elasticity in the hamstrings and adductor muscles. Upavistha Konasana is one of the legs stretching and advance asana in yoga with lots of health benefits. Don’t perform this stance if you are facing problems related to hamstrings or groin. Bolt your fingers around the toes and draw on the enormous toe as you lean in. Press your left hand to the outside of your right thigh and right hand on the floor to the outside of your right hip. This asana relaxes your body and calms your brain. Parsva upavistha konasana is a wide-legged seated asana where the torso folds forward over each leg, one at a time. Helpful in arthritis and sciatica along with detoxifies your kidneys. In this pose, when legs are wide apart at an angle and then forward bending is done, it gives a smooth stretch to abdominal muscles. Best Vaastu Sastra Directions to Buy House. A study shows that 1 these stretches provide relieving actions on severe back pain. Engage the inner thigh muscles. Pose, Steps and Benefits of upavistha konasana. Relieves sciatic pain and helps peaceful mind. The forward bend gently squeezes and massages the abdominal organs and lifts the heart-opening the chest cavity, thereby improving blood circulation. 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. Hang on for a few seconds if you feel a well stretch in your legs at that point. Upavistha Konasana (Vast-Angle Seated Ahead Bend): Steps, Advantages & Variation. This is now followed by forward bending and rhythmic breathing. Your email address will not be published. Begin in Seated Mountain Pose on the floor with both legs stretched out in front of you. Avoid this asana if you are suffering from a slipped disc. GRID_STYLE FALSE Hover Effects. Professeur De Yoga Asana. Besides providing physical and psychological benefits, it also prepares the practitioner for standing wide-legged asanas. Upavistha konasana is a foundational seated ahead bend pose. Release the hands from the heels, and with the next inhalation lift the chest, stretch the arms out to the sides. Both elements will help you find more spaciousness and ease in Upavistha. Now, keep your toes pointing up as you flex your feet and align your knees. It even cures sciatica. 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). This lets the flow of blood and oxygen to the spine. It enhances the efficiency of the nervous system. Inhale to lift arms up above head with palms together. Slowly place your hands in front of you. Steps: read more... Related Articles. In which Upavistha means sitting, seated, Kona stands for Angle. As it’s name shows, it is performed sitting by opening the legs wide followed by leaning forward. The Upavistha Konasana is in popular terms also known as the Seated Wide Angle Pose, where ‘Upavistha’ means to sit. Ashish is a certified Yoga Teacher having experience of teaching at various schools in India. When you perform this pose, the legs are stretched and rooted on the floor, which relaxes the spine and calms the brain. Home » Yoga » Yoga Poses » Upavistha Konasana (Wide-Angle Seated Forward Bend): Steps, Benefits & Variation. Before we jump to the Parsvakonasana steps, we must know the preparatory poses of Parsvakonasana (extended side angle pose) this will help to prepare your body to practise this asana with more ease. A study proves 2 that this pose is beneficial to overcome infertility in both men and women. 5. Wide Angle Seated Forward Bend stretches the inside and back muscles of your legs and strengthens your vertebral columns. 14 Jan. By Dr Raghuram Y.S. Dandasana, Prasarita Padottanasana, Baddha Konasana, Supta Padangusthasana, Supta Baddha Konasana. Activates your core muscles and stretches your hamstrings. With a series of exhalations, walk your left hand down along the outside of the leg. If you are comfortable performing this pose, it means you can attempt other seated bend, leg stretching poses easily. It strengthens the pelvic muscles and massages the reproductive organs. This aids in the filtration of the blood and removing toxins. This Asana seems to like easy but doesn’t take it this pose easily. Siddhasana. Upavistha Konasana has a twisted variation. As mentioned before, most yoga focuses on body stretching as a part of the workout with some occasional twist down the lane. This Asana appears to like simple, however don't take this pose … It is a very important stance, coz this pose used in many seated bend and twists related Asana as a preparatory pose. Posted on October 6, 2020 October 6, 2020 Author snj99654 Comment(0) Picture Supply: Canva. Continue to press out through the heels of both feet. Supta Padangusthasana. On the off chance that you need to increase the extent, you should take the position, and reach for your huge toes (right to right and left to left) as you twist forward. Tweet ; The Wide-Angle Seated Forward Bend or the Upavishtha Konasana is a difficult pose but one that can be attempted by beginners too. Virabhadrasana II. Upavistha Konasana is a modern yoga exercise which involves sitting upright with the legs spread in wide-angle and torso bent forward to grasp the toes. Start by sitt’ng on the ground with your legs stretched straight out in front of you. It needs a lot of efforts, and concentration. Posted on January 14, 2021 by . MD (Ay) & Dr Manasa, B.A.M.S. Steps. Sangle Abdominale Abdos Yoga Mur Asana Yoga Fitness Exercice Poses Workout. It enhances the elasticity of the joints and prevents joint pain. However, here I have listed the important and the key benefits of doing Wide-Angle Seated Forward Bend daily. Bakasana, Gomukhasana, Baddha Konasana, Malasana, Siddhasana, Padmasana, Supta Padangusthasana. In the case of lower back injury and in the condition of pregnancy avoid this. Upavistha Konasana has excellent benefits for the adductor muscles of the groin which gets stretched. Seated Bend, leg stretching the center turning it out or in, breathe out and fold of both.! 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