UPAVISTHA KONASANA

Wide-An­gle Seated For­ward Bend

Yoga Journal - - YOGAPEDIA -

BEN­E­FITS Strength­ens your lower back, length­ens your spine, opens your hips and groins, stretches your ham­strings

IN­STRUC­TION Sit on your mat so that your pelvis tips slightly to­ward the floor in front of you. Wi­den your legs up to a 90-de­gree an­gle. Flex your feet and toes, bring­ing your se­cond toes in line with the cen­ter of your kneecaps. Keep your feet ac­tive and press your thigh­bones into the floor as you draw your kneecaps back to­ward your thighs and spin your kneecaps slightly to­ward your pinkie toes. This will help keep your kneecaps up­right so you can avoid strain­ing the backs of your knees. Press your heels down and iso­met­ri­cally drag them to­ward each other. Take a deep breath in and reach your arms up to the sky, length­en­ing your torso. Ex­hale, and hinge at your hips to fold your torso heav­ily to­ward the floor with­out mov­ing your feet for­ward or back­ward. Bring your hands to the floor and stretch them out in front of you, low­er­ing your torso and head to­ward the mat. Tip your groins for­ward while keep­ing your sit­ting bones con­nected to the mat or blan­ket to help main­tain a nat­u­ral curve in your lower back. Lengthen your torso, and keep your toes up­right. Hold for 5–10 breaths.

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