{"id":4993,"date":"2022-06-02T07:00:04","date_gmt":"2022-06-02T11:00:04","guid":{"rendered":"https:\/\/omstars.com\/blog\/?p=4993"},"modified":"2023-02-21T19:54:21","modified_gmt":"2023-02-22T00:54:21","slug":"how-to-do-upavistha-konasana-wide-angle-seated-forward-fold","status":"publish","type":"post","link":"https:\/\/omstars.com\/blog\/pose-tutorials\/how-to-do-upavistha-konasana-wide-angle-seated-forward-fold\/","title":{"rendered":"How to do Upavistha Konasana (Wide Legged Seated Forward Fold)"},"content":{"rendered":"

Upavistha konasana<\/em><\/a>, or wide angle seated forward fold, is a perfect illustration of why the balance between muscle relaxation and activation is so important in yoga. This deep hip opener is a great way to stretch the hamstrings. In Ashtanga yoga, it comes in the second half of the primary series.<\/p>\n

Benefits of upavistha konasana<\/em><\/h2>\n

This pose doesn’t just stretch your inner thighs, groin, and hamstrings. It has other benefits as well including:<\/p>\n

    \n
  • calming the mind<\/li>\n
  • stretching shoulders<\/li>\n
  • opening the chest<\/li>\n
  • relieving fatigue<\/li>\n
  • energizing you<\/li>\n<\/ul>\n

    Contraindications<\/h2>\n

    If you have any injuries in your knees, back, groin, or shoulders this pose might not be for you. If you are pregnant, this is also a pose to avoid.<\/p>\n

    How to do upavistha konasana<\/em> (wide legged seated forward fold)<\/h2>\n

    Start by sitting on the floor with your legs spread as far as your shoulder girdle will allow.<\/p>\n

    Reach forward and hold the outsides of your feet.<\/p>\n

    Inhale and lift your chest forward.<\/p>\n

    Suck your lower belly in and fold forward.<\/p>\n

    Pay attention to what’s going on in your lower back. Your lower back should be neutral. Don’t round it or overarch it.<\/p>\n

    Exhale and bring your chest toward the floor. Rest your chin on the floor.<\/p>\n

    Stay here for five breaths.<\/p>\n

    Watch this video with Kino for more detail about this pose.<\/p>\n

    Reach your thighs toward the ground.<\/p>\n

    Watch this video with Kino MacGregor for more details about doing this pose.<\/p>\n