Published on August 20th, 2013 | by Catherine Tingey0
WIDE ANGLE SEATED FORWARD BEND (Upavishta Konasana)
WIDE ANGLE SEATED FORWARD BEND
Seated forward bends are a nice way to lengthen the backs of the legs at the end of a class or private session. I never start here though as the body needs to be sufficiently open to allow even a shallow variation of this pose to happen safely and comfortably.
Sit in STAFF POSE (Dandasana) which means sitting tall on the sit bones, moving the buttock flesh aside. (Students can place a folded blanket under the tailbone to sit tall).
Open the legs. Set the left leg around 11 o’clock and the right around 2 o’clock. If the student can no longer smile and this is uncomfortable, narrow the legs slightly. Otherwise, open them slightly.
Reaching through the heels, pointing the toes to the sky, press the thigh bones into the ground.
Inhale lift the ribcage up off the pelvis, exhale lean forward from the hips.
Walk the hands in front, palms shoulder width apart.
WORK IN THE POSE
Lengthen from the pubic bone to the sternum, keeping the front of the body long, and the back of the body long.
The distance of the torso to the mat is not important. Keeping the spine long is paramount (neither rounding the upper back/throracic spine, or collapsing into the lower/lumbar spine).
Inhale to come out of the pose, keeping the spine long.
Variations include holding the big toes with the index fingers.