UpaVistaKonasana ( Wide-angle Seated Forward Bend )

 UpaVistaKonasana

Steps:

1. Sit in the floor with legs stretched straight in front.

2. Move the legs sideways one by one and widen the distance between them as far as you can. Keep the legs extended throughout and see that back of the entire legs rests on the floor.

3. Inhale, raise your hands up. Exhale bend forward and catch the big toes between the respective thumbs and index and middle fingers.

4. Keep the spine erect and extend the ribs. Pull the diaphragm up and hold the pose for a few seconds with deep breaths.

5. Exhale, bend forward and rest the head on the floor. Then extend the neck and place the chin on the floor.

6. Then clasp the feet the hands and try to rest the chest on the floor. Stay in this position.

Coming out of Asana:

Inhale, raise the trunk off the floor and release the hold and the feet, bring them together and relax.

Classification:

      -  Forward Bend

      -  Symmetrical

      -  Standing

      -  Dynamic / Static

Focus:

      -  Abdomen

      -  Hamstrings

      -  Groin

Modifications:

   

      -  If you can't catch hold of the toes, hold your ankles or knees.

      -  Bend forward as much as you can.

      

Benefits:

      -  Stretches the hamstrings and Groin

      -  Helps the blood to circulate properly in the pelvic region.

      -  It improves flexibility in legs, shoulders, hands, neck, arms and spine.

      -  Stimulates and tone your abdominal organs and improves digestion