Upward-Facing Open Angle Pose

Upward-Facing Open Angle Pose / Urdhva Upavistha Konasana

(OORD-vah oo-pah-VEESH-tah Cone-AHS-anna)

urdhva=upward
upavistha= seated, sitting
kona=angle

1. Initially, practice this pose as a forward bend until you are comfortable by first sitting on the ground with your legs extended straight out in front of you. Open your legs so they are a little more than 90 degrees apart and start to fold forward from the hips keeping your back flat. Walk your hands forwards until your chest can comfortably rest on the ground and grab on to the outside edges of your feet. Hold the pose for at least 30 seconds. Only when you have become familiar with this position, continue to the next step.

2. From sitting with your legs extended straight out, bend your legs and grab on to the outside edges of your feet. Lift your tail bone up and expand open your chest. Pull your belly button back towards your spine.

3. Tip back slightly and start to open your legs out to the sides at approximately at a 90 degree angle. Straighten your legs completely while still holding on to the outside edges of the feet. Make sure to place equal weight on your sitting bones.
As you lift, engage your core and keep your belly pulled in. Keep your chest expanded and shoulders down. Start to pull your self in closer so that your torso is as vertical as possible. Maintain the pose for at least 10 seconds and gradually increase the length of the pose as you develop greater core strength.

 

Benefits
- Strengthens and tones the core, abdominals and spine
- Helps to improve digestion by stimulating abdominal organs
- Improves balance
- Stretches soleus, gastrocnemius, semitendinosus (inside of legs).

Cautions
- Lumbar spine injury
- Pregnancy
- High or low blood pressure