Yoga Pose of the Month: Upavistha Konasana

Enjoy My Yoga Online’s feature yoga pose of the month, Upavista Konasana (Wide Angled Seated Forward Bend) presented by Dr. Robin Armstong.

Upavista KonasanaThis classic wide forward bend offers great benefits:
*Stretches Adductor muscles of the groin
*Stretches Hamstring muscles
*Strengthens the supportive musculature of the spine
*Encourages activation of the core
*Traditionally thought to increase blood flow to the pelvis, keeping it healthy

Contraindications/ Cautions
*Low Back Pain: Sit up on a block or blanket, high enough that you can maintain the natural curve of your low back. When you are folding forward, use your hands for support on the floor. If you cannot safely enter and exit the pose without pain, it is not appropriate for you.
*Sacroiliac Joint Pain: If you have been diagnosed with Sacroiliac Joint pain, avoid wide legged poses until the pain subsides. Return with caution, using your core to support you.
*Pregnancy: The hormone Relaxin causes the bones of the pelvis to be more mobile that usual. Take your legs slightly less than 90 degrees, and gently lift and support the pelvic floor muscles (a Kiegel) to prevent unnecessary shearing in the pubic symphis. Do not allow your stomach to be compressed against the floor.

Learn how to effectively and safely perform Upavistha Konasana.

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