Open Angle Seated Forward Bend (Var.)

Open Angle Seated Forward Bend (Var.) / Upavistha Konasana

(oo-pah-VEESH-tah cone-AHS-anna)

upvistha = seated, sitting
kona= angle

1. Start in a seated position with your legs out in front of you. Exhale and open your legs to the sides at approximately 80% of your capacity.

2. Place your hands on the ground in front of you and slowly tip from the hips walking your hands out gradually. As you exhale, walk your hands down further each time so that eventually your chest can rest on the floor comfortably with your arms extended out in front of you. Be sure to rotate from the hips and keep your neck and back long. Do not round through the back to try to reach your head down.

3. Reach your arm behind your back and clasp your hands together. Exhale and reach your arms up eventually working them towards the sky.

4. Look up and rest your chin on the floor. Maintain the pose for up to one minute and repeat if you like going deeper into the pose each time.

Benefits
-Stretches the quadriceps, groin and hamstrings
-Strengthens and stretches your lumbar spine
-Intensely stretches the chest and shoulders
-Stimulates abdominal organs

Cautions
-Back injury
-Groin injury