Upavistha Konasana - Seated Wide Legged Forward Bend
This pose is great for increasing the circulation to the lower abdomen, while not challenging the hamstrings and hip flexors as much as other forward bends.
Begin in Dandasana on mat, folded blanket or blankets or a bolster. Use more height if tight in hips and back of legs. The height helps lift the spine and allows the leg to straighten without strain to the legs. Feel the sit bones descending down and the spine lifting up. Allow the shoulders to release down the back, away from the ears and lift the front body up. Relax the abdomen and at the hip flexors. Lengthen through the backs of the legs, press out through the heels and descend the thighbones down.
Separate your legs evenly from mid line and keep pressing out to the heels. Bring your hand to the floor beside your hips, using the fingertips to lift up slightly and draw the tailbone under. Sit back down on sitting bones. Keep using the fingertips to lift and open chest and spine. Gently move the front floating ribs in and be careful not to over arch the lower back.
Inhale and raise the arms overhead with palms facing each other. Lengthen the side body evenly from the hips up to the fingertips and draw the shoulderblades into the back away from the ears. Exhale and release the arms back down.
Moving into a forward bend (Adho Mukha Upavistha Konasana) can be done with no props or if needed a bolster, blocks or chair.
Exhale and bend forward from the hips and place the hands either on the floor in front or grasp the big toes with the thumb and first two fingers. As release forward keep pressing the thighs and shins to the floor extending through feet. Keep chest open and shoulders releasing from ears. Continue to release towards the floor.
If you can't quite get chest to floor release down onto a bolster or bolster with blanket. The bolster can also be turned lengthwise and with an added blanket rest the forehead which is calming to the brain and nervous system.
If that is challenging face the wall and press feet into the wall.
Inhale and raise arms up.
And as exhale, keeping spine concave release to the wall. This can also be down releasing towards a chair. Maintain the lengthen evenly to both sides, keeping the abdomen, face and throat relaxed.
To come up - inhale, draw legs back to Dandasana.
Benefits:
Increases circulation to the lower abdomen, widens and relaxes the pelvic floor and helps with menstrual disorders.
Cautions:
Be careful not to over arch the lower back. As come forward be mindful of the ligaments behind the knees. Draw legs closer together if feel any strain.
Namaste.
Pamela Nelson
