Upavistha Konasana can be easily performed by following the below mentioned steps:
Firstly, one has to start with the Dandasana or rather the Staff Pose and then after one needs to bend the upper back a bit with the support of the hands spread the legs wide apart till one's level of comfort at about 90 degrees. The hands need to pushed against the ground and the buttocks should be taken forward by further stretching the legs to additional 10 to 20 degrees
The thighs must be revolved outwardly fixing them against the ground in order to ensure that the knee caps are positioned straight up facing the roof. Then one must stretch out with the aid of the heels along with extending the soles and pushing through the feet balls
In the subsequent step, the hands need to be put forward amid the legs. The arms must be kept long with the knee caps straight facing the ceiling and the thigh bones pushed deeply into the ground. Similar to almost all the kinds of forward bends, even this asana accentuates on movement starting from the joints of the hip accompanied with keeping up the length with regard to the upper body. Once, one masters the aspect of bowing from the waist, he or she must stop, reinstate the extent from one's pubis to the area of the naval and keep on going forward as much as possible
The bend towards the front needs to be increased with every exhalation till the time one experiences a comfortable widening in the back portion of the legs. This posture must be maintained till a duration of about a minute or more and then one can release from the position with an inhalation by means of an extended upper body
The anatomical focus of Upavistha Konasana is basically on the hamstrings, groins and hips. It greatly helps in unlocking the hips along with stretching out of the complete back portion of the human body and is also known to free the groins which add flexibility.
The Upavistha Konasana has a few imperative and effective therapeutic applications. It is believed to be a great remedy for arthritis and provides relief from the pain. It also helps to alleviate the pain of sciatica to a great extent. Another significant therapeutic application is that this particular asana helps in detoxifying the kidneys which ensures their smooth functioning and a healthy body.
The benefits of Upavistha Konasana or 'Forward Bend Pose' or even "Wide Angle Forward Bend" are:
It strengthens the core with a large extent.
It strengthens and stretches the legs, arms and wrists. It strengthens the calves.
It rightly stretches the upper part of the abdomen muscles. It rightly stretches the chest plus the front portion of the ankles.
It helps to fight Fatigue.
It largely enhances digestive system
It helps to loosen the spinal vertebrae and strengthens the muscles of the lower back.
It is an excellent abdominal workout and helps to tone and strengthen the core muscles.
It increases the efficiency of the abdomen region through some pressure on the internal organs of the abdomen.
It opens the chest and its surrounding region.
It calms the mind and brain.
It reduces problems related to constipation.
It improves blood circulation in the body. It strengthens the leg muscles.
It is a best asana or posture for all those who spend long working hours in desk top job position.
This pose helps to cure constipation and other digestive disorders. It also helps to cure indigestion and makes the digestive function better.
This pose is very good for the muscles of the abdomen and it helps to cure all the abdominal diseases.
It helps to get rid of the stubborn deposits of fat in the buttocks, thighs and abdomen.
It helps to massage the reproductive organs and pelvic muscles and is considered to be good for menstrual disorders.
It largely helps to increase stamina and strength of the entire body.
It reduces mental stress and physical strain. It strengthens your triceps, back and wrists.
It really assists to keep you much open to new kind of possibilities.
It stretches the front of the shoulders.
It helps to improve digestion.
It is good for those who are suffering from gastric trouble as well as piles.
It helps to improve the efficiency of the internal organs, stimulates the nerves and increases the circulation of blood to the internal organs of the body which in turn increases their efficiency.
This asana also helps to get rid of any gases that are trapped in the large intestine. It bends the entire back.
It refreshes the nervous system.
It helps to improve the act of balance of the entire body.
It helps to stretch the neck.
It strengthens the core body staminaIt largely helps to improve the figure.
It entirely stretches the front part of the body.
It stretches and strengthens the shoulder and its surrounding region.
It reduces health problems related kidney.
It perfectly stretches the front ankles, chest and shoulders.
It effectively tones the whole body. It stretches and strengthens the legs.
It gives good appetite.
It increases the energy levels of the body for the personal and professional life.
Do avoid deep squats. Those who are having any knee injury and lower-back injury should avoid deep squats in any given situations and circumstances in the yoga sessions and particularly in Upavistha Konasana or 'Forward Bend Pose' or even "Wide Angle Forward Bend".
Do understand the step of Upavistha Konasana or 'Forward Bend Pose' or even Wide Angle Forward Bend and perform with extra care. Don't be haste in the indulgence of this particular asana.
There is no scope of variation in this Upavistha Konasana or 'Forward Bend Pose' or even "Wide Angle Forward Bend because the steps of this asana come in the perfect form.
There is not need of any type of modification and props required in the performance of this particular asana.
There is a need for having a partner in this performance because he or she can only correct you when things are done in a wrong manner.
Most of the simple sitting asana can be preformed before indulging in Upavistha Konasana. This activity gives the right kind of warm up to the mind and body.
On the other hand certain difficult sitting asana that has forward and backward bending asanas can be performed after indulging in Upavistha Konasana. This activities gives the right kind of relax to the mind and body.
The deepening of pose in Upavistha Konasana or 'Forward Bend Pose' or even "Wide Angle Forward Bend depends on person's level of stamina and flexibility. The indulgence.