⁠Upvishta konasana (Therapy)

The Sanskrit name is derived from Upavistha (उपविष्टा) means open/seated, Kona (कोना) means angle and Asana (आसन) meaning posture or seat.

• Place your yoga mat on a flat surface.

• Fold a blanket and place it on the mat where you’ll be sitting to elevate the hips, especially if you have tight hamstrings.

• Place a bolster lengthwise in front of you to support your torso if needed.

• Have a block handy to support your hands or head if you need additional support.

• Sit on the folded blanket with your legs extended straight in front of you.

• Ensure your spine is long and upright, and your shoulders are relaxed.

• Slowly spread your legs wide apart in a comfortable position. Your legs should form a V shape.

• Keep your toes pointing upward and flex your feet to engage the leg muscles.

• If you have tight hamstrings or struggle to keep your back straight, place a block under your sit bones for additional elevation.

• Press the thighs down towards the mat and engage the muscles of the legs.

• Keep the kneecaps pointing straight up.

• Place your hands on the mat in front of you.

• Inhale, lengthen your spine, and sit up tall. Imagine lengthening from the tailbone through the crown of your head.

• On an exhale, start to hinge at the hips and lean forward. Keep the spine long and avoid rounding your back.

• Walk your hands forward on the mat, leading with your chest.

• Place the bolster in front of you. Keep the blanket & block up on that and then rest your head on it. Adjust the height of the props to ensure a comfortable stretch without straining.

• Keep your shoulders relaxed and away from your ears.

• Allow your chest to remain open and broad.

• Hold the pose for few seconds, breathing deeply and steadily.

• With each inhale, lengthen the spine. With each exhale, gently deepen the forward bend.

• To come out of the pose, inhale and slowly walk your hands back towards your body and bringing the torso up release the pose.

• Ensure that both sit bones are firmly grounded into the mat

• Keep the chest open and broad

• Engage the leg muscles, pressing the thighs down towards the mat. Ensure the kneecaps point towards the ceiling

• Engage the core muscles to support the spine and help maintain the length and alignment of the torso

• Avoid tucking the tailbone under or excessively arching the lower back

• Rounding the Back

• Overextending the Knees

• Collapsing the chest

• Uneven body weight distribution

• Avoid in any injury of the hips or the lower back

• Avoid in any groin or hamstring tear

• Avoid if suffering from herniated disk