Seated angle pose Upavistha konasana is a basic seated forward bending asana. As its name suggests, it is practiced seated, with legs spread wide, and then the body leans forward.

In Ashtanga, it is practiced in the primary series. It is a strong stretching position that increases flexibility in the hamstrings and adductors. It also opens the hips nicely.

In Sanskrit, "upvistha" means "sitting", "kona" is "angle " and "asana" means "posture". It clarifies that the asana is practiced sitting on the floor with the legs spread at a wide angle. This is followed by bending forward and breathing rhythmically. It has a calming effect on the brain. Bending forward gently squeezes and massages the abdominal organs, opening the chest cavity and thus improving blood circulation.

Tips

If you have a herniated disc and are pregnant, avoid the exercise.

Do not force yourself to lean forward behind your limits if your hamstrings and hips are tight.

When practicing asanas, prevent your back from bending to avoid injury.

Asana details

Sit and stand in cane pose with legs apart and hands between the legs.

Keeping your spine extended, move your palms forward, keeping them stretched forward until you feel comfortable.

Gently place your elbows on the floor, bend them completely downward, inhale, lift your head and place your chin on the floor. Keep your palms spread out on the floor and look forward. Breathe normally.

Grab your feet with your hands if you can. This is a challenging pose and beginners are advised to do it by bending their knees slightly. Make sure your toes are pointing to the ceiling.

Modifications

Yoga Brick/Blanket: If you feel your pelvis moving backwards, then try practicing sitting on a yoga brick or folded blanket. You can also put your hands on the yoga block when moving forward.

Support mat: Put a mat vertically between your legs. It supports your body as you lean forward, and your head can rest on it.

Chair: Place a chair in front of you. Reach out and lean your head on the chair instead of bending forward all the way.

Variations of the body

1, after sitting with your legs apart, grab your big toe and secure it between the index and middle fingers of your hands. Pull the toes toward you, bending them forward as far as possible. Place your hands on either side of your feet to deepen the asana.

2, Lift your feet off the floor. Raise your legs upward and sit fully on your sit bones. Open your chest, tighten your shoulder blades and look to the ceiling

3, Sit down and spread your legs apart, grab your right big toe and slide your right hand down the inside of your leg. Bend the right elbow to touch the ground. Then, raise your left hand above your head and reach to the side of your right foot.

4, twist the torso toward the right thigh. Touch your right knee to your forehead and grab your right wrist at the palm of your left hand.

Asana Benefits

This asana stretches the hamstrings, groin and opens the hips. Provides a gentle massage to the abdominal organs. Improves the digestive system.

Bending forward stimulates the kidneys. This helps to filter the blood and eliminate toxins.

This asana enhances the flexibility of the body. It enhances the flexibility of joints and prevents joint pain.

Asana strengthens the pelvic muscles and massages the reproductive organs. It relieves menstrual disorders.