Upavistha Konasana
(Wide-Angle Seated Forward Bend)
Upavistha Konasana is a good preparation for most of the seated forward bends and twists, as well as the wide-leg standing poses.
Upavistha refers to seating or sitting state, Kona literally means angle.
This asana is good for detoxifying Kidney. Its also therapeutically beneficial for Arthritis and Sciatica.
Asana technique:
 The entire procedure begins by sitting in Dandasana.
Lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex).
Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees. As with Dandasana, if you can`t sit comfortably on the floor, raise your buttocks on a folded blanket.
Rotate your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling.
Reach out through your heels and stretch your soles, pressing though the balls of the feet.
With your thigh bones pressed heavily into the floor and your knee caps pointing up at the ceiling, walk your hands forward between your legs. Keep your arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible.
Increase the forward bend on each exhalation until you feel a comfortable stretch in the backs of your legs.
Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso.
The target points of this asana for the body are Hamstrings, Calves, Hips, Thighs, Knees, Spine and Groins.
Suggestion: Beginners might not be able to bring the torso forward toward the floor. Take a bolster or a thickly rolled blanket and lay it on the floor in front of you, its long axis perpendicular to your pelvis. Exhale into the forward bend and lay your torso down on this support.
Benefits of Upavistha Konasana
The posture stretches the insides and backs of the legs.
The entire asana stimulates the abdominal organs.
Strengthens the spine.
Calms the brain.
Releases groins.
Precautions
In case of Lower-back injury: Sit up high on a folded blanket and keep your torso relatively upright.
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