The world of yoga is indeed a vast acre of serene body movements like stretching and twisting which comes with a sprinkle of controlled breathing and thus by simply indulging in this fitness form many a benefits can be at a hand’s length away. For many reasons, yoga is simply perceived as a fitness technique but the reality to this is much deeper.
Here’s How to Do it:
The Upavistha Konasana is in popular terms also known as the Seated Wide Angle Pose, where ‘Upavistha’ means to sit. As mentioned before, most yoga focuses on body stretching as a part of the workout with some occasional twist down the lane. Another important aspect of yoga is controlled natural breathing where you get aware of your breathing and control it without making things too uncomfortable.
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Meanwhile, you may also want to follow some tips that will come in handy while practicing.
1) If you are a beginner, it might be difficult to bring the torso to the floor forward. What you can do is take a thick rolled blanket and lay it in front of you, making sure the long axis is perpendicular to your pelvis. Now, you can lay your torso down on this.
2) Make sure your bowel and stomach is empty when you start doing the asana. Taking your meals at least 4 to 6 hours prior is advised. This will ensure the food is digested and will supply enough energy to do.
3) It is always best to do the asana in the morning. But in case you miss out, you can do it in the evening too.
The asana Upavistha konasana is explained below. Take a look at how you can do it.
- Sit in the dandasanaor the staff pose.
- Lean your torso back, a little on your hands and now, lift and open your legs, roughly at an angle of 90 degrees.
- You may press your hands against the floor. Push your buttocks forward. Try to slightly widen the leg a little more, more of an angle of 20 degree.
- Rotate your thighs outward and press them against the floor ensuring that the knee caps face straight up.
- When you are in this position, bring your hands forward between the legs and maintain your arms strong.
- In all your forward bends, place the emphasis on moving the hip joints and maintaining the length of the front torso.
- Continue the push forward on each exhalation until you are comfortable with the stretch in the backs of your legs.
- Stay in the position for a minute.
This might cause a stretch in your hamstrings or calf muscles but with time it eases up.
Inhale deeply as you now lift your arms up high above your head, straightening your back as you bend down to touch your toes with your fingers. An extra help at this time might help you widen or stretch out your legs more. Lock the position in as you hold your breath in.
Now exhale and sit up again, retracing your steps backwards.
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Parsva Upavistha Konsana:
Here is a step by step guide to doing it right.
- Sit in the staff pose and stretch your legs out as wide as possible. Ensure your toes and knee caps point upwards.
- Twist from your waist to make it face the right leg. Exhale slowly. While you exhale, walk your hands towards your right foot and bring the forehead to your knee.
- Hold the right foot forward and bend the elbow slightly. This will relax your shoulder and neck.
- Slowly deepen your stretch in the back by gentling pressing out through the heel and pulling the toes to your body.
- Hold for some breaths.
- When you release, walk your hands in and roll up your spine.
- Now repeat the same on the other side.
Upavistha Konasana Benefits:
- This is a good stretching exercise for your body, directly related to height growth. The experts say, if you properly stretch your lower limbs and then try to contain them within your palms, your whole body is getting stretched out in the ordeal. Hence, there is a huge chance you might add a few inches to yourself through this exercise.
- This exercise also accounts for a good firm up of the lower limbs where the stretching tones the muscles accounting for stronger limbs.
- As you bend down and stretch your body, your stomach is burning all the extra fat gathered around your abdomen area thereby aiding weight loss. Apart from a flat stomach, the organs in the abdomen are getting a good massage too resulting in a healthier intestine.
- Many people say this exercise is a good mind calmer. Once you stretch yourself out to the maximum, the slight sting of satisfaction of your stretched out muscles, calms your mind.
But what should you be careful of? Take a look at the precautionary measures you should be aware of while doing upavistha konasana.
- In case you have a lower back injury, you could sit on a high folded blanket. Keep your torso upright.
- Make sure to avoid rounding the lumbar spine. This will help prevent disc problems.
- For those with chronic back pain, avoid doing the asana or make sure to do under strict supervision.
- Upavistha Konsana comes with a lot of pressure to the thighs and also to the back of the knee. In case, there is too much stress around these areas, avoid doing the asana. Flexibility will come with time and practice.
- Do not go deeper into the pose by applying force to the back, as the lower back muscles and gluteus muscles are stretched to the maximum.
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However, remember you will only reap the benefits of it when you practice sincerely and daily. Watch out for the contraindications and stay away from doing it when you experience a slightest discomfort. The stretching exercise is aimed at increasing your height and is also helpful in toning your muscles. Start doing today and see how it positively affects your body.