Yoga Exercise - Spread Leg Forward Fold (Upavista Konasana)

Written by: ayammie

One of the basic Yoga Exercises is the Spread Leg Forward Fold or Upavista Konasana. With this posture, the hamstrings and adductors are being stretched, resulting to a very calming and yet energizing activity. With this pose, women find it relieving and beneficial during their menstruation period. As for men, the pose stretches their hamstrings and reduces sciatic pain.

	STEP 1: Sit on the floor with your legs spread wide.
	STEP 2: Place one hand on the floor in front of you, one hand on the floor behind you, then lift your hips and scoot forward to your comfortable maximum. Then use your hands to pull the buttock flesh backward so your sitting bones can merge with the floor.
	STEP 3: Sit tall. Establish the leg lines first. Turn the legs in or out until the kneecaps face the ceiling and the inner edges of your feet are vertical. Be on the center of the back of each heel. Press the back of each thigh firmly down into the floor, extending the heels away from you, then spread your toes and press outward through the ball of each foot.
	STEP 4: Align your torso and elongate your core. First, bring your lower back forward into your body so your spine is erected, not rounded. Then lift your chest upward away from the pelvis, move the shoulders backward, tugging gently downward with the shoulder blades, and then bring the navel backward toward the spine. Bring your palms together in Namaste, prayer position.
	STEP 5: Lean forward and place your hands on the floor. Have your hands shoulder-width apart and your fingers spread. Snuggle your palms into the floor. Then wriggle the buttocks backward and position yourself on the frontal edge of the sitting bones, in dog tilt, This will help propel you forward into the pose.

In doing this posture, know your limitations in order not to hurt the legs, hamstrings or torso. Consult your doctor before practicing this pose.

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