Open Angle Pose (Upavista Konasana)
Sanskrit
English
Yoga Pose Type
Health Benefits
Improves: Stress, menstrual pain, sciatica, constipation
Revitalizes: Reproductive system, digestive system
Stretches: Hamstrings, calves, shoulders, arms, hip extensors, spine
Strengthens:
Psychological Benefits
What I Like About This Pose
What I like about the Upavista Konasana is that it effectively stretches the hips and groins. After doing this pose, my hips feel so invigorated. In our modern lifestyle, we do not have much chance to stretch this part, although it is vital because our hips are the foundation of our body. So give it a try!
Upavista Konasana Step-By-Step
Breathing
Exhale: When you bend forward.
Inhale: When you come back into the starting position.
Tip’s For Beginners
The key aspect of the Upavista Konasana is to keep your spine straight. So do not worry if you are unable to reach the floor. If your flexibility is limited, it might take months until your upper body gets on the floor. I recommend using a bolster to rest your upper body on it. Another important thing is to keep your sitting bones grounded on the floor, do not lift them.
Props
Bolster, block
a bolster for more support.
Chin: Tuck it in.
Shoulders: Roll them back and pull them down.
Sternum: Lift them up.
Spine: Straighten it.
Hands: Plant them behind your buttocks and lift the spine with them.
Toes: Face them to the ceiling.
Legs: Keep them Straight. Push your thighs towards the floor.
Press the outer muscles of your thighs into the floor.
Stretch your inner thighs.
Rest your upper body on the ground. If you want to support your upper body, use a bolster beneath it. Rest for about 30 seconds to one minute. Release, inhale and come back into the starting position.
Spine: Keep it straight.
Sitting bones: Keep them on the floor.
Upavista Konasana Contraindications
Avoid this pose if you have following issues.