Upavistha Konasana - Wide-angled Seated Pose

"Upavishtha" means 'seated' and "kona" means 'angle' in Sanskrit. This is a warm-up pose for most seated poses.

Sequence:

1. Sit down on the floor.
2. Assume Dandasana.
3. Lean back taking the support of your hands.
4. Widen the gap of your legs gradually until they are 90 degrees apart.
5. Taking the support of your hand, slide your posterior forward.
6. Open up your leg a bit more.
7. Press your thighs and knees on the ground. The legs must be straight with the toes pointing upwards.
8. Bend forward and touch the ground with your palms down. As you exhale keep sliding your hands forward as much as possible.
9. Once you reach your maximum limit, hold the pose for about a minute.

Note: Beginners can bend their knees slightly, in order to move the hands forward.

Caution:

• Do not practice this pose if you have any knee injury.

Benefits:

• The spinal column is stretched and toned.
• The hamstrings and calves become stronger.
• The abdominal organs are stimulated.
• Upavistha Konasana can help you relax your mind by serving as a de-stressor.