Upavistha Konasana - Wide-angled Seated Pose
"Upavishtha" means 'seated' and "kona" means 'angle' in Sanskrit. This is a warm-up pose for most seated poses.
- Sit down on the floor.
- Assume Dandasana.
- Lean back taking the support of your hands.
- Widen the gap of your legs gradually until they are 90 degrees apart.
- Taking the support of your hand, slide your posterior forward.
- Open up your leg a bit more.
- Press your thighs and knees on the ground. The legs must be straight with the toes pointing upwards.
- Bend forward and touch the ground with your palms down. As you exhale keep sliding your hands forward as much as possible.
- Once you reach your maximum limit, hold the pose for about a minute.
Note: Beginners can bend their knees slightly, in order to move the hands forward.
- Do not practice this pose if you have any knee injury.
- The spinal column is stretched and toned.
- The hamstrings and calves become stronger.
- The abdominal organs are stimulated.
- Upavistha Konasana can help you relax your mind by serving as a de-stressor.