Upavistha Konasana (Wide-Angled Seated Forward Bend) is a special yoga posture, in which flexibility is brought in the hip, spine and other parts of the body. It is a medium-grade yoga posture, which requires physical flexibility and strength to practice. In Upavistha Konasana, the legs are stretched outwards while sitting on the ground and the body leans forward. It is very important to bring enough stretch in the body before doing Upavistha Konasana exercise and not doing so can lead to muscle spasms.
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Benefits of Wide-Angled Seated Forward Bend:
If Wide-Angled Seated Forward Bend Yoga Mudra is done with the right technique and taking care of special things, then many health benefits can be obtained from it –
1. Makes the leg muscles flexible
Regular practice of Wide-Angled Seated Forward Bend stretches the hamstrings and other muscles and also strengthens the calf muscles.
2. Helps in reducing hip pain
By doing Upavistha Konasana with the right technique, the muscles around the hip joints start getting stronger and symptoms like pain in the hips also start decreasing.
3. Keeps the spine straight
Upavistha Konasana strengthens the muscles around the bones of the spine, which provides support to the bone. This asana does not cause problems like pain and hump in the spine.
4. Treat mental diseases
Upavistha Konasana not only benefits physical health, it also improves mental health a lot.
However, the health benefits of Upavistha Konasana completely depend on the method of yoga asana and your health condition.
How to do Wide-Angled Seated Forward Bend:
If you are going to practice Upavistha Konasana for the first time, following steps may help you to make this yoga pose –
- Sit in Dandasana posture by laying a mat on a flat ground.
- Now spread both the legs outwards according to your capacity
- During this, keep the waist straight and the toes should be upwards.
- After this, keep both hands on the ground and slowly bend forward
- Take the head as close to the ground as possible
You can do this yoga kriya for the duration according to your ability and then gradually come back to normal state, if you have any question related to this then contact a good yoga instructor.
Precautions during Upavistha Konasana:
Upavistha Konasana exercise is usually done under the supervision of a yoga instructor and during this it is necessary to take the following precautions –
- Warm up and do stretching exercises
- Don’t let a jerk in the back or neck
- do not force any action
- Keep full focus on yoga action only
- Seek help from a yoga instructor if needed
When not to do Wide-Angled Seated Forward Bend:
There are certain health conditions during which a doctor’s permission should be taken before practising asana –
- Do not do this asana if there is severe pain or injury in any part of the body.
- respiratory or cardiovascular disease
- tightness in body
- pregnancy or menstruation
