Seated Wide Legged Forward Bend I - Upavistha Konasana A

Try out this Asana with me?, Health Challenge Invite Upavi??a Ko??sana A

STEPS :

1. Begin in a seated position. Lean your torso back slightly on your hands to lift and open your legs out to an angle.
2. Press your hands against the floor and slide your glutes forward, widening your legs more.
3. If you cannot sit comfortably on the floor, place a block or folded blanket under your glutes.
4. Rotate your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the sky.
5. Reach out through your heels and stretch your soles, pressing through the balls of your feet.
6. With your thigh bones pressed heavily into the floor and your knee caps pointing up at the sky, walk your hands forward between your legs. Keep your arms long. Move from your hip joints and maintain a long torso and spine as you fold forward.

Benefits

• Stretches the insides and backs of the legs.
• Strengthens the spine.

Who Can Do

Consult a doctor before beginning an exercise regime.