The Upavista Konasana (Spread-Leg Forward Fold) is one of the most popular seated yoga poses. This pose stretches the hamstrings and adductors and is often used as a warm-up for side splits. You can find other yoga poses at Yoga Main.
Execution
Sit on the floor and spread your legs. Place both hands on the floor with your fingers pointing forward and look straight ahead.
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 fully extended and vertical (you can hollow the back slightly – don’t lean backward).
Maintain this position and bring your palms together in front of your chest. Breathe slowly and with focus.
Finally, lean forward as far as you can and place your hands on the floor. As you lean forward, do not round your back (keep your back completely straight or slightly hollowed). The hands should be about shoulder-width apart and the fingers should be spread (palms on the floor).
Advice
The knees must remain fully 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.
Breathe slowly and with focus.
The yoga Spread-Leg Forward Fold and the Scissor Split are technically almost the same.
Most women find Upavista Konasana beneficial during their period.
Suggestions
Scissor Split
Adho Mukha Svanasana – Yoga Dog Pose
Prasarita Padottanasana – Yoga Forward Bend with Wide Legs
Trikonasana – Yoga Triangle Pose
Videos/Images
None
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