Upavistha = Seated/Sitting, Kona = Angle, Asana = Pose or Posture

Upavistha Konasana is an excellent seated yoga pose that offers various benefits, including improved posture, a strengthened spine, and reduced stiffness in the lower back and legs. If necessary, you can use a blanket, bolster, or block for additional support and lift in your spine.

In this posture, we will start by gently bending the body to the left and right side a few times before moving forward into the full forward bend. This warm-up will help prepare our bodies for the pose. Please use a blanket, bolster, or block for extra lift in the spine if needed.

Left & Right Bend:

1. Sit in the sitting sthiti pose (Dandasana). Take a deep breath two times.
2. Spread your legs apart as wide as possible while maintaining a comfortable position, and let your hands rest by the sides of your body.
3. Keep the spine straight and toes flexed towards you.
4. As you inhale, raise both hands above your head and reach upward, lengthening your spine.
5. Upon exhaling, gently rotate your body to the left and bend sideways towards your left foot or ankle. If possible, bring your head closer to your left knee and you can also lower your elbows towards the ground. Hold for 5 secs.
6. Inhale again, lift your arms back up above your head, extending them fully.
7. Exhale, rotate your body to the right, and bend sideways towards your right foot or ankle. If possible, bring your head closer to your right knee and lower your elbows towards the ground. Hold for 5 secs.
8. Inhale again, lift your arms back up above your head and repeat the left & right bend two more times.
9. Finally, exhale and lower your hands down.

Forward Bend:

1. Sit with your legs apart as wide as possible, ensuring your spine remains straight and your toes are flexed towards you.
2. Inhale deeply as you lift both hands above your head, reaching upwards for a good stretch.
3. Engage your thigh muscles by pulling them upward. Lift your chest, look up, and extend your spine.
4. Exhale gradually and fold forward from your pelvis, maintaining a long spine. Walk your hands forward between your legs, reach the crown of your head towards the floor, experiencing the stretch in your hamstrings.
5. Hold this pose for 3 to 5 deep breaths, focusing on feeling the stretch in your hamstring muscles.
6. With each exhale, surrender a little more into the stretch, allowing yourself to sink deeper.
7. Slowly inhale as you come up, stretching your hands above your head.
8. Exhale and lower your hands down the sides of your body.
9. Repeat this sequence two more times.

Afterward, proceed to practice Baddhakonasana, also known as the butterfly pose. This pose serves as a counterpose and helps relieve tension in the thighs, hamstrings, and back.

• Sit on the floor and bring the soles of your feet together, allowing your knees to fall out to the sides.Hold your feet or ankles with your hands.Gently move your knees up and down, resembling the wings of a butterfly, for 10 to 20 repetitions.
• Additional Tips:

If you can’t reach your toes initially, it’s alright. You can hold any part of your legs or place your hands on the floor for support.

Rock your body back and forth while maintaining the forward bend. Remember to breathe through your mouth and exhale as you move forward.

Practice this sequence 20 to 30 times. Over a few weeks, you will notice improvements in your flexibility.

Benefits of Upavisthakonasana (Seated Wide Legged Straddle Pose).

1. It offers a deep stretch to the inner thigh muscles, aiding in improving flexibility and expanding the range of motion in the hips and groin area. 
2. This pose also helps open and release tension in the hip joints, promoting better hip mobility and alleviating tightness in this region.
3. The forward bend in this pose elongates the spine, contributing to improved posture and the relief of any compression in the spinal column. Additionally, it stretches the muscles of the back, fostering a healthy spine.
4. This asana stimulates the abdominal organs, aiding digestion, and promoting a healthy functioning digestive system. Furthermore, it increases blood flow to the pelvis and lower body, improving circulation in these areas and enhancing overall vitality.