Upavista Konasana - Widelegged Seated Forward Fold
This cooling pose stretches the hamstrings and inner thigh muscles.
How to do it
Sit on the floor with your legs straight out in front of you. If you are unable to sit up with the spine straight (in its natural curves), then sit up on a cushion or folded blanket until your lower back is able to curve forward naturally instead of flexing backwards in a C-shape.
Widen your legs away from each other so that they make a 90 degree angle. If it is easy, you can make a wider angle, but 90 degrees is enough. Make sure your kneecaps and toes are pointing straight up at the ceiling (your feet are flexed at the ankles). Lengthen your spine and sit up tall, bringing your hands to the floor behind you. On an exhalation, fold forward at the hips with your spine straight. Depending on how tight your legs and hips are, you may lean forward only a little and keep your hands behind you. If you are able to go further, take your hands in front of you and place them on the floor between your legs. If you are very flexible, you may be able to lean your forearms on the floor, or take hold of your big toes or feet, and perhaps even bring your whole body and forehead or chin to the floor. Try not to hunch forward and pull with your shoulders and head towards the floor – think rather of bringing the navel and chest towards the ground and your neck and head in line with the spine. Breathe slowly, deeply and evenly, and hold the position for as long as is comfortable – perhaps one minute, or up to 5 minutes. To release the pose, come back to upright on an inhalation. |
Variations
One common variation is to fold to the side over each leg in turn, so that your navel and chest come towards your thigh, with both hands on either side of your leg, or holding your foot. Your chest and head may eventually rest on your leg.
Another is to bend sideways over each leg in turn, so that one side of your body touches or comes towards the leg, and the other opens up to the ceiling. Bring both arms over the head, perhaps holding onto the foot with one or both hands. Make sure your focus is on keeping both sides of the torso long, and the top shoulder back in line with the body – this pose focuses more on the side stretch than the hamstring stretch. In both the side variations, there is a tendency for the side to which you are not leaning to lift up off the floor. Try to keep both hips and legs heavy and sinking into the ground, especially when one wants to pop up off the floor. |
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