Revolved Wide-Angle Seated Forward Bend
परिवृत्त उपविष्ट कोणासन
Target Muscles
Benefits (6)
- + Stretches hamstrings, inner thighs, and calves
- + Lengthens and twists the spine
- + Stimulates abdominal organs, aiding digestion
- + Opens the chest and shoulders
- + Relieves mild back pain and sciatica
- + Calms the brain and relieves fatigue
Avoid If (5)
- - Severe back injury or disc herniation
- - Sciatica
- - Groin injury or pain
- - Hamstring injury
- - Diarrhea or headache
About
Revolved Wide-Angle Seated Forward Bend is an intermediate twist and lateral bend that deeply stretches the hamstrings, adductors, and spine. It stimulates abdominal organs, improves spinal flexibility, and opens the chest and shoulders.
Step-by-Step Instructions
1. Begin in Upavistha Konasana (Wide-Angle Seated Forward Bend), seated with legs spread wide apart and spine erect. Place a folded blanket under the sitting bones if needed.
2. Keep the legs active by pressing the thighs down and pushing through the heels, spreading the toes.
3. Inhale, lengthen the spine upwards. Exhale, turn your torso towards your right leg, initiating the twist from the lower abdomen.
4. Place your right hand on the outside of your right leg and grasp the outer edge of your right foot, or use a strap around the foot if needed.
5. Inhale, sweep your left arm up, and on an exhale, reach it over towards your right foot, revolving your chest upwards towards the ceiling.
6. Try to grasp the outer edge of the right foot with your left hand, or hold the strap with your left hand.
7. Draw the left shoulder back and open the chest, gazing upwards towards the ceiling through the open armpit.
8. Keep both sitting bones evenly grounded and maintain the active engagement of both legs.
9. Hold the pose for 30-60 seconds, breathing deeply and smoothly, feeling the stretch along the inner thighs, hamstrings, and side body.
10. Inhale, slowly release the bind and come up, returning to Upavistha Konasana.
11. Repeat the sequence on the left side.