Practice of Upavistha Konasana
The entire procedure begins by sitting in Dandasana.
* Lean the torso back slightly on the hands and lift and open the legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex).
* Press the hands against the floor and slide the buttocks forward, widening the legs another 10 to 20 degrees. As with Dandasana, if unable to sit comfortably on the floor, raise the buttocks on a folded blanket.
* Rotate the thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling.
* Reach out through the heels and stretch the soles, pressing though the balls of the feet.
* With the thigh bones pressed heavily into the floor and the knee caps pointing up at the ceiling, walk the hands forward between the legs. Keep the arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible.
* Increase the forward bend on each exhalation until one feels a comfortable stretch in the backs of the legs.
* Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso.
The target points of this asana for the body are Hamstrings, Calves, Hips, Thighs, Knees, Spine and Groins.
Beginners might not be able to bring the torso forward toward the floor. Take a bolster or a thickly rolled blanket and lay it on the floor in front of you, its long axis perpendicular to your pelvis. Exhale into the forward bend and lay your torso down on this support.
Effects of Upavistha Konasana
* The posture stretches the insides and backs of the legs.
* The entire asana stimulates the abdominal organs.
* Strengthens the spine.
* Calms the brain.
* Relaxes the groin.
Precautions in the practce of Upavistha Konasana
In case of Lower-back injury: Sit up high on a folded blanket and keep your torso relatively upright.