Upavista Konasana

Upavista Konasana is a wide-legged seated forward bend with several variations for opening the hips, hamstrings, inner thighs and lateral torso. This week we will continue our exploration of forward bends through a standing pose sequence ending with this deeply releasing forward bend, all while keeping the lower back structurally sound and aiming for an attitude of surrender.

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Straddle with Strap

Lie on the back with folded blanket under sacrum, the knees bent, and feet on the floor. Draw both knees into the chest and place center of strap across both soles of the feet. Then extend the legs straight up towards the ceiling, keeping the low back on the floor. Hold ends of straps loosely in hands and pull strap tight against feet. As you inhale, widen legs and slide feet along strap until you are in a wide-legged straddle. Then exhale and pull on strap and close the legs. Repeat 5-10 times with the breath. 

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Lizard Pose
Utthan Prishtasana

​Begin on all fours and bring right foot between hands. Step the right foot far enough forward so that the right knee does not go beyond the right ankle. Lean the pelvis forward and bring both hands on the floor to the inside of the right foot. Lower the torso toward the floor as you first keep the left knee on the floor. Hold for 5 breaths, then release and change sides.

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Gate Pose
Parighasana

Begin kneeling. Straighten right leg and press toes towards floor to prevent hyper-extension of knee. Exhale and side bend over right leg bringing right hand to block behind knee or to floor. Reach left arm overhead and keep tail bone long. 
Hold 5-10 breaths then release and change sides.

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Downward Facing Dog
Adho Mukha Svanasana
Begin on all fours with hands slightly forward of shoulders. Turn toes under and lift knees off floor. Keep shoulders wide and palms flat, press thighs and sit bones back, scooping belly in as you ground heels towards the floor.
Hold 1-3 minutes, release into Child's Pose.
Therapeutics: Strengthens arms and shoulders, stretches back of torso and legs

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Goddess Pose
Deviasana

Stand with feet wide apart, turn toes out slightly. Exhale bend knees over ankles and raise forearms up to sides with palms facing forward. 
Inhale return to starting position. Repeat 5 times.

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Warrior II
Virabhadrasana II

Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend left knee. Keep torso upright and do not lean over bent leg. Gaze towards left hand. 
Hold 5-10 breaths then release and change sides.

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Reverse Warrior II
Prasarita Virabhadrasana II

​Stand with feet wide apart. Turn left foot out 90 degrees and right foot in 30 degrees. Inhale and raise arms up to shoulder height. Exhale bend right left over the ankle and come into Warrior II. Inhale drop right hand to right thigh and raise left arm overhead into Reverse Warrior. 

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Side Angle Pose
Parsvakonasana

Stand with feet wide apart. Turn right foot out 90 degrees and left foot in 30 degrees. Inhale arms out from shoulders. Exhale and bend right knee. Bring right elbow to right knee or right hand to a block behind the right foot. Raise right arm overhead and stretch entire left side of body. 
Hold 5-10 breaths then release and change sides.

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Standing Wide-Legged Forward Bend
Prasarita Padottanasana

Stand with feet wide apart. Bend forward from hips release spine forward with crown of head facing floor. Reach hands out to hold the outer ankles. Hold up to 1 minute, then return to standing by drawing hands onto hips and lifting entire torso up as a single unit.

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Wide-Legged Side Lunge
Upavistha Parsvanjaynasana

Stand with legs wide apart. Exhale and bend forward from hips and place hands on blocks or floor. While you are holding the posture on the right, reach the left arm over the head and lengthen down the left waist as you ground the left thigh back. Hold for several breaths, then come to center and repeat to the other side.

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Seated Wide-Angle Forward Bend
Upavista Konasana

Sit with legs apart, no wider than a 90 degree angle. Inhale and sit up tall through front of chest. You can hold onto toes or place hands on floor between legs. Exhale and release forward over legs. Do not round the back. 
Hold up to 1 minute, then release.

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Revolved Wide-Angle Forward Bend
Prasarita Upavista Konasana

Sit with legs apart, no wider than a 90 degree angle. Inhale and sit up tall through front of chest. Rotate the torso towards the right and extend the left arm along the inside of the left leg, drawing the torso against the leg. Reach the right arm up and over the head as you twist and side-bend to the left. Keep the right thigh firmly grounded into the floor. Hold for 5-10 breaths, then release by turning the torso towards the floor first, then lifting the torso up and returning to center. 

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Inverse Seal
Viparita Karani

Sit beside wall. Swing legs up wall as you lay back on mat. Place either a bolster or long-folded blanket under the lumbar curve, the buttocks should not be on floor. Lay arms out to sides with palms facing up. Rest at least 10-15 minutes, then roll over to release.