Upavistha Konasana (Open Angle Pose)
This asana are also known as Open Angle or the Seated Wide Leg Forward Bend. This asana can be performed as follows;
- Sit in Dandasana or the staff pose.
- Spread your legs wide apart 4 to 4.5 feet, and legs must be at the same distance apart from the body.
- Push the heels away from the body with the toes pointing towards the ceiling.
- Keeping buttocks on the floor, hinge the body forwards from the hips and stretch the arms down placing them inside to the legs.
- Place the palms around the feet or at any point that is comfortable on the inside of the legs.
- Breathe in lift and open the front of the body pulling the abdomen muscles in and up.
- Stretch and lengthen the spine from the tailbone to the top of the head.
- Pull in forming concave shape of the lower back.
- Breathe out extending and stretching the body forwards from the hips leading with the chest flatten the back.
- Keep both the buttocks on the floor, aiming to bring abdomen, chest and chin down onto the floor between the legs.
- Breathe in normally on each out breathe extend and stretch the body further forwards into the posture.
- Lengthen out the spine and the back of the neck.
- Relax head; push the top of the head away from the head.
- To come out breathe in raising the body vertically breathe out relax the arms by the sides; bring the legs together outstretched in front of the body.
The benefits of this asana are:
- Helps in various gynecological and menstrual problems.
- Helps in relieving sciatica pain.
- Helps in the stretching of the hamstring muscles.
- Loosens out the hip joint.
- Brings improvement in pelvic circulation.
- Aids hernia problems.
Precautionary measures that are to followed while performing this asana are:
- Do not bounce into or out of the posture.
- Care must be taken while performing this asana if you are having back problems.
- Take care if you having tight hamstring muscles.