UPAVISHTA KONASANA

Description

UPAVISHTA KONASANA Asana group: sitting poses, forward bends Translation of the name from Sanskrit: • upavishta — seated; • kona — angle. 1. Setup Starting position: sit on the mat. Open the legs wide to the sides, the knees and toes pointing up. Press the palms into the mat behind the hips. With an inhale lengthen the spine. On the exhale walk the hands forward between the legs and fold, keeping the back long. Lower the forehead toward the mat. Breathe evenly. Hold for a comfortable time, then come up. 2. Simplified and advanced variations Simplified variations: • sit on a folded blanket; • keep the hands on the mat behind the hips. Advanced variations: • fold onto the forearms; • lower the chest toward the mat. 3. Injury prevention Never round the lower back. Keep the knees pointing up. Fold only as far as the hips allow. Support the pelvis with a blanket if needed.

Effects

• flexibility
• digestion