Yoga Pose of the Month: Upavistha Konasana
Enjoy My Yoga Online’s feature yoga pose of the month, Upavista Konasana (Wide Angled Seated Forward Bend) presented by Dr. Robin Armstong.
This classic wide forward bend offers great benefits:
*Stretches Adductor muscles of the groin
*Stretches Hamstring muscles
*Strengthens the supportive musculature of the spine
*Encourages activation of the core
*Traditionally thought to increase blood flow to the pelvis, keeping it healthy
Contraindications/ Cautions
*Low Back Pain: Sit up on a block or blanket, high enough that you can maintain the natural curve of your low back. When you are folding forward, use your hands for support on the floor. If you cannot safely enter and exit the pose without pain, it is not appropriate for you.
*Sacroiliac Joint Pain: If you have been diagnosed with Sacroiliac Joint pain, avoid wide legged poses until the pain subsides. Return with caution, using your core to support you.
*Pregnancy: The hormone Relaxin causes the bones of the pelvis to be more mobile that usual. Take your legs slightly less than 90 degrees, and gently lift and support the pelvic floor muscles (a Kiegel) to prevent unnecessary shearing in the pubic symphis. Do not allow your stomach to be compressed against the floor.
Learn how to effectively and safely perform Upavistha Konasana.
Hi Sammy,
There are a variety of vinyasa options following this pose. Because the high use of hip flexors to generate the fold at the hips, it is very refreshing to counterpose soon after with a posture that expands the hip flexors (ie Upward Facing Dog pose or a lunging yoga posture).
You could follow this pose with these possible transitions/poses:
*cross legs, press through to plank and into upward facing dog pose
*keep legs extended, press and lift hips and legs (very advanced) and swing legs back laterally to plank and into upward facing dog (again, very advanced like gymnastics but fun to do!)
*take the legs forward into slide or table pose - move into paschimottanasana - cross legs, press through to plank and into upward facing dog pose
for a more hatha based counter series, rolling back into spinal lift / bridge pose variations feels really nice for the hips
thanks,
Kreg Weiss
My Yoga Online
Its a great seated pose. What would be the vinayasa sequence for this posture? Thanks!