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Learn the Wide-Angle Seated Forward Bend - Upavishta Konasana | Yoga

SIKANA English · 1:29

asana

In this practice

Key teachings

  • Proper alignment for Upavishta Konasana
  • Mindful breathing during static holds
  • Focus on stretching hamstrings and back

Ideal for

  • Novice practitioners
  • Individuals seeking to relieve sciatic pain
  • Those looking to improve hamstring and back flexibility
  • Practitioners focusing on hip opening

Lesson

Instructions

Teach yourself to perform the Wide-Angle Seated Forward Bend, Upavishta Konasana.

The tips presented here will help trainers introduce Yoga to the novice. In the next video, you will learn the Gate Pose.

Discover the benefits of yoga on

This pose relieves sciatic pain, helps prevent hernia, and regulates menstrual flow. However, the techniques described in this series are not meant to be prescriptive.

This program was created in partnership with Decathlon.

Sitar by Shri Basab Sen - "Abhogi" & "Jhinjhoti" "Kast - Paradise" published by Alter K

Steps

  • Upavishta Konasana (Wide-Angle Seated Forward Bend)
  • Seated forward bending
  • Coordinating breath with movement into a pose

Benefits

  • Relieves sciatic pain
  • Helps prevent hernia
  • Regulates menstrual flow
  • Tones hamstrings
  • Stretches the back
  • Improves hip flexibility
AsanaGate Pose

Transcript

[Music] in this video you will learn the wide-angle seated forward bend also known as Popovich the konasana sit erect on the ground and stretch your legs in front spread your legs apart as much as possible keeping your toes pointing upwards breathe in and place your hands on the ground in front of you breathe out as you bend forward attempting to place your chin on the floor and hold your big toes with your hands breathe naturally and stay in this position for 20 seconds or as long as you can this pose release sciatic pain helps prevent hernia and regulates menstrual flow it also tones the hamstrings and stretches the back you have now learned Ober wish to konasana the wide-angle seated forward bend you

Practice summary

Level
beginner
Duration
2 minutes
Equipment
yoga mat
Target areas
hamstringsbackhipsgroinspine
Energy
calming

More practice

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