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80. Upavista Konasana
Seated Wide Angle Pose
Yoga is a means to improve the overall health of the body. It is also believed to help link the mind, body, and spirit, and is often recommended as a de-stressing and calming routine. However, of late, yoga has been recognized as an alternate means for treating and managing health conditions.The Seated Wide Angle Pose is known as Upavistha Konasana in Sanskrit. ‘Upavistha’ means ‘seated or sitting’, ‘kona’ means ‘angle’ and ‘asana’ means ‘posture or pose’. The Seated Wide Angle Pose opens up the hips and stretches out both the hamstrings, the inner thighs, back, and the shoulders. The pose also improves circulation in the entire pelvic and abdominal areas and is an excellent workout for overall flexibility.
Sit upright with the legs stretched forward; toes and feet pointing up.Separate the legs into a V shape with the knees facing the ceiling.Inhale, raise the arms over the head and lengthen the spine. Keep the spine straight and bend forward at the hips.Move the hands forward between the legs. Then exhale and place the hands in front of you, palms pressing down on the floor. Keep the back straight. If possible, try to bring the breast bone parallel to the floor, hold both of the big toes with the index and middle fingers of the respective hands, or hold the outsides of the feet with each hand.Contract the abs and thighs and continue to press through the balls of the feet.Hold the pose for 10 to 60 seconds Repeat 2 to 3 times.
It opens up the hips and stretches the buttocks and spine.
2. It stretches the hamstrings, calves, and inner thighs.
3.It helps reduce pelvic congestion.
4.It stimulates the entire pelvic region, including the ovaries.
5. It also tones the spine and strengthens it.
6. It stimulates and massages the abdominal organs as well as the prostate, bladder, and reproductive organs.
The attempt to accomplish the Seated Wide Angle Pose may pose a challenge, especially in the beginning. Beginners may find some annoying hindrances like Pressure in the inner hamstrings. Pressure in the hip muscles.With a regular and a scheduled practice these difficulties will fade away. However, you should avoid the Seated Wide Angle Pose if you have serious lower back injury, a knee injury, or carpal tunnel syndrome.
One of the variations to the Seated Wide Angle Pose is to use a yoga strap. This makes the pose easy to perform and can be done by those who find it difficult to hold on to the toes or to the sides of the feet when bending forward. A yoga strap placed on the soles of the feet can ease the strain. Apart from that, the pose is performed in exactly the same manner as mentioned above.

Shirsha Padasana
Adhomuka Vrikshasana
Veerabhadrasana 3
Urdhwamukha Tittibhasana
Laghu Vajrasana
Akarna Dhanurasana
Purna Shalabhasana
Urdhva Dhanurasana

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