When this happens you may implement certain modifications. This means to tell that your legs should form an approximate right angle with the pubis. Are you a yoga teacher? Upavistha Konasana (oo-pah-VEESH-tah cone-AHS-anna) upavistha = seated, sitting kona = angle. Try yoga sequence builder to create your own visual library of yoga sequences This increases blood flow in the body. Releasing from the right side with the practice of Parsva Upavistha Konasana, sit straight and take a few breaths while the legs are still wide apart. Step 1 Begin seated in staff pose. Also, place block(s) in front to rest head or head on arms. This will further widen your legs by another 10-20 degrees. With this you will be able to lift the sides of your body by making space in the spine. Upavistha konasana is a seated forward bend that requires flexibility. (. Seated in Staff pose, spread the legs out as wide as comfortable with the toes and knee caps pointing straight up. The pose also may be taken from easy pose – sukhasana.Performing and getting to the Upavistha Konasana. Upavistha Konasana refers to a specific pose of yoga. Beginners may try to be in this position for 30-60 seconds. Upavistha Konasana Variation additionally involves forward-bend, Stretch.Need Upavistha Konasana Variation contraindications? The legs are overhead and spread wide apart. Fold over your right leg. If you cannot bend on to the floor, just avoid doing it. Repeat all these steps on your left side. This is an inverted pose. Discover more cues, teaching ideas, and how to do steps at Press out through the heels. Holding the big toes helps students in increasing the range of motion, thereby making the forward bend easier. Gradually put hands before you such that your palms rest on the floor. Speak to a yoga teacher for further modifications to these poses that will work with your body. At release, exhale and swing your torso to the point of start. Tightness in the backs of your legs. Sit against a wall to support your spine. js.src = "//forms.aweber.com/form/58/2129766958.js"; The arms stretched to hold the toes. Upavistha Konasana (wide-angle seated forward bend) iStock. Upavistha Konasana also known as the wide-angle seated forward bend, is one of the well known asanas for pregnant women. bring both your legs widely open in both ways. or a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners. Lean your torso back slightly on your hands. the Root Chakra. In this pose you bend forwards such that your torso is between your legs kept wide apart at a wide angle. Please click on the link below to listen to Sanskrit pronunciation of Seated Straddle Pose Variation (Upavistha Konasana Variation): Play Sanskrit audio pronunciation for Upavistha Konasana Variation }(document, "script", "aweber-wjs-h3htq8kzj")); With each ebook purchase, you will get Dr Hebbar's 5 video classes absolutely free! ADJUSTMENTS/MODIFICATIONS: Place a rolled blanket under your knees for extra support. from a library of 4000+ yoga poses. Regulates menstrual flow, makes menstrual cycles easy and painless. Hold on to this position for couple of moments until you feel a stretch in legs. Bend the knees and place the soles of the feet on the floor. This asana relaxes your body and calms your brain. This variation focuses more on the hamstring stretch when compared to. Inhale and raise the spine upwards and as you exhale go forward towards the floor spreading and adjusting the legs. Return to upright position with an inhalation. The leg especially the hamstring muscles and the lower back are strengthened. Lay your torso on this support. Steps. Keep your legs straight and pull your legs back together. Upavistha Konasana has excellent benefits for the adductor muscles of the groin which gets stretched. You may place your hand on the floor and bring your forearm to the floor as already said. Twist from the waist to face the right leg. Other Challenges you may experience: 1. Come … Increase your forward bend on each exhalation until you feel comfortable stretch in the back of your legs. Modifications. This will lift your knees off the floor and enable you to bend with comfort. Modifications. Modifications for Upavistha Konasana: Fir tight hamstrings, try sitting on the edge of a folded blanket so that hips begin to roll forward. Don’t push yourself too much and don’t overstrain into it. yoga sequences. By Dr Raghuram Y.S. Stay here and breathe for 30 seconds. Supports may also be kept beneath the knee joints or heel. Guide yourself using your breath as you move forward in the pose. To use our content and images in your yoga teacher training Upavistha Konasana - Follow instructions 1-4 of the Upavistha Konasanapose. These tight inner hamstrings and adductors lead to difficulty in widening the legs in an upright seated position, and further difficulty in folding forward at the hips with widened legs. Sit upright on the floor, without slouching. Upavistha Konasana Variation benefits the following muscles and hence can be included in yoga sequences Gradually bring your forearm to the floor. Thus, it can be well inferred that the term Upavistha Konasana when interpreted means Seated Angle Posture or Pose. Step 3 Lift your hips up slightly to scoot them forward if there's space. Practiced as part of hip opening yoga sequences, this pose also helps to open the hamstrings, while making them flexible and strong to support the lower back and hips. (Upavistha Konasana) Level: Easy/Moderate. Upavishta Konasana, is a good preparation for most of the seated forward bends, twists and wide-leg standing poses. Rest your chin on the floor and look ahead. Press your legs and sitting bones down, and lengthen up through your spine. Gradually open your legs outwards i.e. iStock. Bring your left hand to the outside of your right thigh. This in turn enhances the overall functioning of body. These are some amazing Upavistha Konasana benefits: This asana gives the insides and the back of the legs a good stretch. The back of the head, neck, shoulders and upper arms are on the floor. Upavistha Konasana is not explained in medieval hatha yoga. This will not only keep the stomach empty but also will provide the necessary strength needed to perform the pose. Then before going into the complete pose, lengthen through your spine, turning your upper body towards your right leg. It is particularly beneficial to expecting mamas to prepare the body for childbirth. How to Do Upavistha Konasana Variation. Upavistha Konasana, or the Wide-Angle Seated Forward Bend, is a very important preparation pose to help you perform the other seated and standing forward bends and twists with ease.This pose is often difficult for most people because we are not in the habit of sitting on the floor. Learn more to join your fellow yoga teachers. Stretch your spine as much as you can. Press on the ground through the balls of your feet. Upavistha Konasana- Wide seated forward fold. 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To view the complete steps and corresponding yoga sequence, please https://www.youtube.com/watch?v=LyAV9lGmni4 https://www.youtube.com/watch?v=YtjKXDHd5hUhttps://www.youtube.com/watch?v=q3ErTXSOzt4. At the same time it will lift coccyx and spine a little up. Avoid doing this pose in pregnancy.If you have mild to moderate lower back injury, sit up on a folded blanket and keep your torso upright in relation to the rest of the body. Upavistha Konasana activates Ajna Chakra i.e. Walk on hands between your legs as forwards as you can, keeping hands parallel to each other. (read more), Positioning for the AsanaSit in dandasana i.e. This seated pose stretches the hamstrings and groins, while strengthening the supporting muscles of your spine. Precautions for Upavistha Konasana: Take caution if you have issues with back, especially lower back. Take a full long breath. Paschimottanasana (Seated Forward Fold) While this pose might be one practitioner’s favorite, it’s … for licensing and fair use. Your right hand should be on the floor, to the outside of your right hip. While with every exhalation go closer towards the floor flexing the hips and pull the tummy in using the abdominal muscles. Releasing from the right side, sit straight and take a few breaths while the legs are still wide apart. The bowel and bladder should be kept empty while starting the asana. You should work your asana entirely from your hip joints. Now bend your lower back sucking your tummy in and as you inhale. Upavishta Konasana, is a good preparation for most of the seated forward bends, twists and wide-leg standing poses. It supports and strengthens back muscles. Upavistha Konasana has a twisted variation. As you move ahead on your hands, stop intermittently to reestablish the length from your pubis to navel and once again continue forward to whatever length as you can do it comfortably. Upavistha konasana is a foundational seated forward bend pose. Simultaneously maintain the length of your front torso and keep your spine straight. It promotes awareness about mind and soul. The below cues and yoga sequences added by yoga teachers show multiple ways to do Upavistha Konasana Variation depending on the focus of your yoga As it’s name shows, it is performed sitting by opening the legs wide followed by leaning forward. Press your hands against the floor, behind your hips. In order to get a smooth forward bend transition with Upavistha Konasana Variation (Seated Straddle Pose Variation), warming up the hamstrings, hips, lower back, shoulders, and abdominal area is important, and for the same the following choice of poses can be considered: Moving from the practice of Upavistha Konasana Variation (Seated Straddle Pose Variation) to the next level with deeper hamstrings and hip opening stretches, the following yoga poses can be considered: Many yoga poses have multiple titles because of differences in their Sanskrit to English title translation Begin seated on your mat with your legs extended. manuals, books, website, social media sites such as Facebook and newsletters, please do contact us Now wrap your fingers around your big toes, with index and middle fingers to be precise. It improves posture. Then, spread your legs away from one another, opening them to a 90 degree angle. yoga teachers-in-training to plan their yoga sequences, This pose makes use of rhythmic breathing. Below are some common variations of the yoga pose Upavistha Konasana Variation Stimulates the abdominal organs and improves digestion. 1. Step 2 Move your legs wide apart from each other. The forward bend in this variation while holding the big toe also ensures proper alignment of the hips, chest, shoulders, and face. (You may use props to create a bend in your back. Sign-up to view all 48 variations of Seated Straddle Pose Variation and Modifications and Props: Beginners might not be … Place a folded blanket under your seat to help encourage your pelvis to tip forward and prevent rounding in your spine. MD (Ayu). Benefits: Great for toning the thighs and increasing flexibility through the inner legs. What time should be spent in the pose while doing Upavistha Konasana? Lay your torso on this support. This time is suitable for the beginners. 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. This site uses Akismet to reduce spam. Modifications: A bolster or blanket can come under the torso to support the body if the body does not touch the floor. This pose is said to help improve your posture and promote ease and comfort in your body. 2. Pose Level: 1: Contraindications and Cautions: Lower-back injury: Sit up high on a folded blanket and keep your torso relatively upright. It helps in rhythmic breathing and enhances the blood supply and hence balances udana vata and avalambaka kapha. Use you full flexibility and from time to time perform muscle and bandhas contraction and well relaxation. Now keep your toes pointing up towards the ceiling. The core muscles are stimulated and belly is toned because of the bending and breathing intervals during the forward bend in the pose. You should focus on lengthening your spine as you lean forward – to avoid pain and discomfort. Revolved seated side angle pose provides an all over body stretch, including those hard to reach places such as the inner thighs and between the shoulder blades. Perform this pose preferably early in the morning on empty stomach. Wide-Angle Seated Forward Bend /Upavistha Konasana. – Parsva Upavistha Konasana (Side Seated Wide Angle) Asana (30 mins) – Bharmanasana (Table-top – single leg, single arm extensions) – Chakravakasana (Cat–Cow) – Adho Mukha Shvanasana (Downward Facing Dog) – Tadasana (Mountain Pose) – Tiryaka Tadasana (Swaying Palm Tree) – Vrikshasana (Tree pose) – Padangustasana Inhale the arms up towards the ceiling, and exhale the arms forward reaching through the fingers, lowering the palms flat to the floor. Sign-up to create your own lists of yoga poses using our yoga class planning software. While doing so, press the top of your left thigh into the floor. This pose is a good preparation for most of the seated forward bends and twists and also for the wide leg standing poses. new google.translate.TranslateElement({pageLanguage: 'en', layout: google.translate.TranslateElement.InlineLayout.SIMPLE}, 'google_translate_element'); Are you a yoga teacher? It rejuvenates the nervous system and hence the overall functions of the body, keeps your mind calm and composed, relieves stress and anxiety. The groin is released. 2. Keep a bolster or thick folded blanket in front of you. Learn how your comment data is processed. List of yoga sequences with Seated Straddle Pose Variation. Slide your butts forward. Lie on your back with the head flat on the floor. It is good for kidneys and urinary system, rectifies menstrual irregularities and hence balances apana vata functions. Open your legs out to a wide leg straddle. You can try out some of our Prenatal classes. create your own library of yoga poses to easily and quickly plan your A. Releasing from side stretching, extend through the crown and spine, sitting tall. From Dandasana / Staff pose, bring your legs wide apart, up to a point where you feel a good stretch, but can still hold the pose, maintaining a straight spine, and without falling back. Exhale as you take the forward bend. From the upright position described in step 1, turn your torso to the right with an exhalation. It is very difficult for beginners to bring their torso forward to the floor. Outer thighs should rest against the floor and press into it. Solar / Navel Plexus, the Swadisthana Chakra i.e. Stretches the adductor muscles of the thigh, Gives a good stretch to the insides and back of your legs, Strengthens calves, ankle, hamstring muscles, butts, abdomen, spine. The torso is perpendicular to the floor with the hips over the shoulders. Thread-the-needle. Make sure not to shorten your right side as you twist to the right and move the hand along the leg. has a collection of 400000+ yoga sequences, 700,000+ cues, and 3900+ yoga poses. It enhances blood supply to the nervous system and rejuvenates brain. The practitioner sits with wide angle between the legs and with forward bend in the final pose, hence the name.Read – Health Benefits Of Yoga: Mind And Body, Upavistha = SeatedKona = AngleAsana = Pose. Prasarita Padottanasana – Wide legged forward bend, Supta Baddha Konasana – Reclining bound angle pose, Supta Padangusthasana – Reclining hand to big toe pose, Severe Back, low back, hips, knees, ankle and hamstring injuries, Discomfort or pain in your inner thighs or back of knees while performing the pose. It is explained in ‘Light of Yoga (1966)’. the Third Eye, the Manipura Chakra i.e. Whenever you feel uncomfortable just stop the pose. By now you should feel a bend in your lower back. 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Sucking your tummy in and as you lean forward – to avoid pain and discomfort awakens your inner.... Your elbows out to the sides of your right thigh and right against. Seated kona = angle asana = pose your inner goddess for couple of moments until you feel a in! You are flexible enough, reach the outside edge of your spine it to tilt.... Hand should be flexed hence balances udana vata and avalambaka kapha muscles of your body in this for! Getting to the Upavistha Konasana: take caution if you are flexible enough reach! And enable you to be done in the same posture throughout slowly breathe and.