Upavishta Konasana (Wide-Angled Seated Forward Bend)

Sit in Dandasana and widen your legs sideways and widen the distance between them according to your flexibility.

Take a deep breath and straighten your trunk and spine.

Now, exhale slowly and bend forward, around your hips while catching the big toes with your hands.

Try to bend forward till your chin touches the ground and the hands are fully stretched.

Breath normally & maintain the pose for about 5 minutes.

To release the pose, breathe in slowly and raise your trunk up, and sit upright.

Bring the legs together again and place your hands on the floor on the sides.

Misalignment of the body.

Rounding your back.

Rolling your feet forward instead of pointing toward the ceiling.

Putting too much pressure on your knees.

Forcing yourself into the pose too quickly.

Brings flexibility, stretches, and strengthens your hamstring muscles, calves, and spine.

Relieves stiffness and tension in the lower back.

Alleviates Sciatica and Arthritis.

Improves your posture.

Reduce fat in the belly, hips, waist, and thighs.

Tones your abdomen and Improves metabolism.

Prevents kidney disorders, improves digestion, and relieves you from bloating and constipation.

Improves blood circulation in the brain enhancing cognitive functions.

Alleviates Insomnia.

Alleviates heart issues and relieves symptoms of high blood pressure.

Tone your pelvic floor muscles and manage issues of urinary incontinence.

Relieves menstrual cramps and pain.

Calm the mind and relieve the stress.

Improves concentration and awareness.

Avoid if suffering from spondylitis or in case of injury in the knee, hips or lower back.

Avoid in case of sacroiliac joint pain or a slipped disc.

Avoid in case of any groin or hamstring tear.

Avoid if suffering from a herniated disk.

Avoid if suffering from Asthma.

Avoid in case of gastrointestinal issues or diarrhoea.

Avoid if suffering from high blood pressure.

Avoid during pregnancy.