Wide Angle Seated Forward Bend (Upavistha Konasana) is a difficult pose and especially appreciated by advance yoga learners.
- Take a yoga mat and sit on the floor comfortably. Keep your legs stretched in front of you. Start with staff position.
- Now open up your legs slowly to ninety degree and lean back.
- Widen up your hips and bend towards the floor completely.
- Balance your weight on upper thighs and keep your knees facing ceiling.
- Stretch your knees either through heel or balls of the feet. Keep your toes pointed towards ceiling.
- Now stretch your hands towards your toes and try to hold them. Hold this position for up to 30 seconds and release your body back to staff position.
If you have severe back pain and hip injury then you should not try Wide Angle Seated Forward Bend (Upavistha Konasana). You can use a stuffed blanket to support your tailbone. As a beginner, it would be difficult to spread legs up to ninety degree angle. The best idea is to take help from yoga expert. With regular practice, you would be able to achieve flexibility as required.
You can also add some variations to Wide Angle Seated Forward Bend (Upavistha Konasana) according to your comfort level. Instead of bending with both legs, you can try Wide Angle Seated Forward Bend (Upavistha Konasana) with single leg also. After some time, repeat the yoga posture with other leg also. You can take help from a partner. Once you are comfortable start bending over both knees.