Wide Angle Seated Forward Bend
wide angle seated forward bend / upavishta konasana
step by step instructions :
- From dandasana / staff pose , bring your legs apart, ninety degrees or wider, up to a point where you feel a good stretch, but can still hold the pose without falling back. Keep your back straight. Sit on a folded blanket if you can’t sit with a straight back.
- Flex your feet, keep your knees and toes pointed up towards the ceiling. Press the legs, sitting bones down again to help raise the spine. Pull up the thighs and descend the top of the thighs.
- When you sit with a straight back you can place the hands between the legs on the floor and slowly as you exhale walk the hands forward. Maintaining the length along the front of the body when you come into the forward bend. To maintain a long spine you have to bend from the hips, and keep lengthening from the pubic bone to the breast bone.
- When you feel you start arching your back you stop, you lengthen again and see if you can go deeper into the pose on an outbreath. when you’ve reached your edge, you will feel a stretch along the back of the legs and your back is still long. You can hold this pose for about a minute or longer.
- To come out you breathe in and come back up with a straight back, pressing the sit bones down.
Click on upavishta konasana to find out about the benefits of this pose.
5 Comments
[...] on wide angle seated forward bend to learn how to get in this pose step by [...]
Comment by Upavishta Konasana » Yogatic! Jan 28, 09, 6:00 pmHi Esther,
Comment by Udi Feb 15, 09, 10:18 pmI only would like to tell you that I’m gratefull with your generosity, teaching us all those yoga classes.
thanks
om
Hi Esther,
I’m Max and I’m 23 yrs old beginner for Yoga , before starting yoga posture’s should I have maintain any diet for my flexibility .. are there any Cuisine list please Help me out with this…
Thank You
Comment by Max Lee Apr 11, 09, 5:28 amMax
Hi Max,
For flexibility its important to eat greens and as much as possible alkaline foods. If you don’t know what that is or you want a list google it, plenty of lists out there.
Just eating healthy is good and remember to practice on an empty stomach!
Be well,
Comment by Esther Apr 11, 09, 9:32 pmEsther
Dear Esther,
As a somewhat serious practitioner (with a daily practice, a dedicated yoga studio in my home and an annual trip to “yoga camp”), I cannot begin to tell you how impressed I am with the clarity and practicality of your teaching.
I came across your videos while looking for something else — and am incredibly grateful that I did.
Bless you for making them and for making them freely available. Your generosity is greatly appreciated — as is your teaching.
(I am working on your Advanced Headstand variation — and enjoying it immensely.)
Sadhu, sadhu, sadhu.
Comment by Richard Smith May 23, 09, 8:30 pm