• U P A V I S T H A - K O N A S A N A | W i d e - A n g l e - S e a t e d - F o r w a r d - B e n d • .
- Stretches the insides and backs of the legs
- Stimulates the abdominal organs
- Strengthens the spine
- Calms the brain
- Releases groins
~ Step 1 ~
Sit nice and tall.
Open the legs to an angle of about 90 degrees.
Press the hands against the floor and slide the buttocks forward. If you can’not sit comfortably on the floor, raise the buttocks on a folded blanket.
~ Step 2 ~
Rotate the thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling.
Keep both feet flex.
~ Step 3 ~
Walk the hands forward between the legs. The emphasis is on moving from the hip joints and maintaining the length of the front torso.
As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel.
~ Step 4 ~
Take a block or a bolster or a thickly rolled blanket and lay it on the floor in front of you, its long axis perpendicular to the pelvis.
Exhale into the forward bend and lay the torso down on this support.
~ Step 5 ~
Stay in the pose 1 minute or longer.
Then come up on an inhalation with a long front torso.
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