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‘upavistha’ signifies sitting or being seated
‘kona’ refers to angle
‘asana’ meaning ‘posture’
also called Seated Straddle Pose
Considered a great hip opener, Upavistha Konasana works from the core to take the torso completely forward.
Stretches the hamstring, calf, and low back muscles.
Open the hips, groin, and shoulders.
Strengthens the low back.
Promotes the muscles around the spine and helps to loosen the spinal vertebrae. Using the core muscles expands the lower back muscles making the lower part of the spine, the sacrum, strong. The chest and the shoulders are too open making the upper part of the back muscles and spine strong.
Sacral Chakra
(Swadisthana Chakra)
Emotional Identity, Creativity, and Desire.
“I’m Joyful.”
Root Chakra
(Muladhara Chakra)
Physical Identity, Stability, and Sense of Safety.
“I Belong.”
Begin by entering the Staff Pose (Dandasana), with your back straight and your legs outstretched in front of you. Lean back slightly and open your legs about 90 degrees or more. Press your thigh bones into the ground and make sure your knees are pointing up towards the sky. Keep your muscles engaged and your feet flexed with the toes pointing up.
Keeping your spine long, start to bend forward towards the ground. You can “walk” forward on your hands between your legs if it helps you bend or grabbing the big toes. As you bend, extend from your low belly out through your legs and spread your toes, widen your hips more if possible.
Inhale and lengthen from the core of your pelvis up through the crown of your head. As you forward fold, if you can keep your spine extended, you can rest your forehead on the ground.
Breathe deeply and steadily, allowing your breath to help you release tension and go deeper into the stretch. Stay in the pose for 5-10 breaths, then release.
To come out of the pose, inhale as you lift your torso back up. Close your legs and return to a seated position.
If you feel tightness in your hips or lower back, sit on a folded towel or blanket.
If you have trouble bending forward try bending your knees slightly, making sure your toes and knees still point up.
If you feel your hamstring restricting your forward fold, put a belt around the foot, hold each end in one hand and pull on it.
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Master Trainer
Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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