Upavistha Konasana: Wide-Seated Angle Pose
ADJUSTMENTSÂ Â | Â Â BENEFITSÂ Â |Â Â Â SEQUENCINGÂ Â | Â Â SANSKRITÂ Â | Â Â STEPS
Upavistha konasana (oo-pah-VEESH-tah cone-AHS-ah-nah) is a soothing – or intense – pose depending on the style and intention of the practice. This seated pose stretches the hamstrings and groins, while strengthening the supporting muscles of your spine. This pose is said to help improve your posture and promote ease and comfort in your body.
Wide-seated angle pose offers very different experiences depending on the intention and style of yoga. Yin and restorative styles will offer a relaxed variation, often with the use of props to support minimal effort. In a more active practice like vinyasa, the pose may be used to actively stretch and build heat.
ADJUSTMENTS/MODIFICATIONS:
- Place a rolled blanket under your knees for extra support.
- Place a folded blanket under your seat to help encourage your pelvis to tip forward and prevent rounding in your spine.
- Sit against a wall to support your spine.
STEP-BY-STEP:
- Begin sitting in staff pose (dandasana). Slide your heels out as wide as you can without strain.
- Lift your hips up, send your tailbone back, then place your hips back down.
- Rotate your inner thighs up toward the ceiling so your kneecaps face straight up. Extend through your heels.
- Press your thigh bones into the ground and walk your hands forward. As you move forward, keep your torso long and your spine neutral. Bring your hands as far forward as you can while maintaining the length between your pubic bone and your navel.
- Hold the pose for up to 60 seconds. Gently lift your torso, then use your hands to bring your knees together to release.
PREPARATORY POSES:
- Cobblers pose | Baddha konasana
- Wide-legged forward fold | Prasarita padottanasana
- Reclined hand to foot | Supta padangusthasana
SEQUENTIAL POSES:
- Tortoise pose | Kurmasana
- Garland pose | Malasana
COUNTER POSES:
- Cow face pose | Gomukhasana
- Easy pose | Sukhasana
- Seated forward fold | Paschimottanasana
SANSKRIT:
- Upavistha = seated
- Kona = angle
- Asana = pose
PHYSICAL BENEFITS:
- Stretches the groin, adductor muscles, and hamstrings.
- Strengthens the muscles along the spine.
- Thought to improve posture.
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About the Author
Jathara Parivartanasana: Two Knee Spinal Twist Pose
Jathara parivartanasana (ja-THAR-ah pari-var-tan-AHS-anna), also known as the two knee spinal twist pose, is restorative posture that encourages mobility and movement throughout the spine and entire back while improving digestion and stimulating self-esteem and confidence.
Physical Benefits:
- Encourages movement in the spine.
- Stretches the chest and shoulders.
- Thought to improve digestion.
Preparatory Poses:
- Bridge pose | Setu bandhasana
- Wind releasing pose | Pavana muktasana
Sequential Poses:
- Reclining bound angle pose | Supta baddha konasana
- Shoulderstand | Sarvangasana
Counter Poses:
- Savasana
Adjustments/Modifications:
- If your knees do not rest easily on the ground, place your knees and feet on a large pillow.
- If the twist feels too strong in your lower back, first try placing a pillow between your knees or move your knees further away from your head.
- To deepen your twist, place your right hand on your left knee (closest hand) and gently encourage your knees down.
Step-By-Step:
- Begin by lying on your back, feet on the ground.
- Lift your feet off the floor, knees together and feet together and open your arms out to the sides.
- Exhale to slowly lower both legs to the left. Keep your knees at about hip level and at a 90-degree angle.
- Open your arms out to the sides and encourage your right shoulder to soften toward the ground.
- Hold for at least three rounds of breath.
- To exit, press both hands into the floor at shoulder level and contract your abdominal muscles. As you inhale lift your knees and feet up over your chest. Hold onto your knees with both hands.
- As you exhale, draw your thighs down into your chest as you lift your head and chest into the thighs and knees. Avoid lifting your shoulders as the head rises to the knees.
- Lower your head and shoulders to the floor and repeat on the other side.
###Legal Disclaimer Before participating in any exercise program or using any fitness products or services that may be described and/or made accessible in or through the Gaia Website and/or the Services, you should consult with a physician or other healthcare provider. Read more about Gaia’s Terms Of Use.
