Upavista Konasana - Yoga Spread Leg Forward Fold

The upavista konasana ( spread leg forward fold ) is one of the most popular seated yoga poses.
This pose stretches the hamstrings and the adductors and is often used as a warm up for the side splits.
You can find other yoga poses at yoga main.

 

 

Technical description: Upavista Konasana - Yoga

• Sit on the floor and spread your legs.
  Put both hands on the floor with your fingers pointing forward and look straight forward.
• Then place one hand behind you.
• Lift your hips and shift yourself forward so that your legs are stretched a bit more
  ( the stretch should be comfortable - not too far )
  Try to sit upright on your lower glutes or even on your hamstrings.
• Push your head as far as possible up / away from your hips, so that your spine is totally extended and vertical. ( you can hollow the back slightly - don't lean back )
• Maintain this position and bring your palms together in front of your chest. Breath slowly and concentrated.
• Finally lean forward as far as you can and place your hands on the floor.
  As you lean forward you must not round your back. ( keep your back totally straight or slightly hollowed ) The hands should be about shoulder width apart and the fingers should be spreaded. ( palms on the floor )

 

 

Trainer advice: Upavista Konasana - Yoga

• The knees have to stay totally extended during this exercise.
• Keep your spine straight as you lean forward and let the weight of your upper body do most of the stretch.
• Breath slowly and concentrated.
• The spread leg forward fold and the scissor split are technically the same.
• Most women find the upavista konasana beneficial during their period.

 

 

Related instructions: Upavista Konasana - Yoga

• SCISSOR SPLIT
• ADHO MUKHA SVANASANA ( yoga dog pose )
• PRASARITA PADOTTANASANA ( yoga forward bend with wide legs )
• TRIKONASANA ( yoga triangle pose )

 

 

Videos: Upavista Konasana - Yoga

• None

 

 

 

 

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