The Wide Angle Seated Forward Bend

 
This pose is known as The Upavistha Konasana

 

Beware of undertaking this exercise if you suffer from lower back problems or have had a back injury.

 

It is helpful for beginners to sit on a small cushion or folded blanket.

 

• Sit upright on the floor legs outstretched in front of you, arms by your sides with the palms of your hands flat on the floor, fingers together and facing the front.

 

• Extend the spine upwards and spread the legs apart to form a right angle.

 

• Keep the toes pointing straight up towards the ceiling and the thigh muscles tense and the length of both leg pushed against the floor.

 

• Now place your hands in front of you between your legs and stretch your body from the hips towards the floor, walking your hands forward as you do so at the same time widening the angle of your legs.

 

You should aim to have your chest and head in contact with the floor and if possible your navel should also touch the floor, however much will depend on your flexibility but as you progress you will find it easier both to have your upper body in full floor contact and to widen the angle of your legs.

 

The movement is essentially from the hip joints and stretching the spine gives the extension to the floor.

 

• Exhale as you bend forward hold for a count of 60 seconds and then steadily inhale as you resume the upright position remembering to keep the spine lengthened.

 

Repeat for as long as is comfortable.

 

Amongst the benefits of this pose are a calming effect on the brain, stretches the inside and back of the legs, strengthens and stretches the muscles of the spine, releases tension and tightness in the groin area and stimulates the abdominal organs.

 

The Upavistha Konasana is sometimes also called the Seated Wide Leg Straddle.