The Sanskrit name is derived from Upavistha (उपविष्टा) means open/seated, Kona (कोना) means angle and Asana (आसन) meaning posture or seat.
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Introduction to the Asana
Benefits
- Cures sciatica pain
- Prevents kidney disorders
- Relieves menstrual pain & hernia
- Helps if any arthritic hip pain
Ailments Tackled
- Cures sciatica
- Cures asthma
- Prevents kidney disorders
- Reduces Fatigue
Steps to perform the Asana: Upvishta konasana (Therapy)
- 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.
Key Alignment Points
- 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
Common Misalignments / (Mistakes)
- Rounding the Back
- Overextending the Knees
- Collapsing the chest
- Uneven body weight distribution
Contraindication / Cautions
- Avoid in any injury of the hips or the lower back
- Avoid in any groin or hamstring tear
- Avoid if suffering from herniated disk
Related Asanas
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वृक्षासन / Tree pose
The Sanskrit name is derived from vrksa (वृक्षा) meaning tree and āsana (आसन) …
Shalabhasana
शलभासन / Locust pose
The Sanskrit name is derived from Salabha (शलभा) meaning locust and āsana (आसन) …
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