Upavistha Konasana (Wide Angle Seated Forward Bend / Seated Angle Pose)
Learned: Asana Lab
See Manual Pages: 119, A-116, A-119
Where this can show up in class: Forward, Peak Pada, Afterward
This pose can be done in the following orientations: Seated.
This pose contains the following overall actions: Forward Fold.
| Hip and Knee Information | |||||
|---|---|---|---|---|---|
| Hip Position | Knee Position | Significant Weight Bearing | |||
| Open | Closed | Bent | Straight | ||
| Front/Leading Leg | X | X | |||
| Back/Second Leg | X | X | |||
| Movements of Prana | |||
|---|---|---|---|
| Prana | Apana | Vyana | Samana |
Pelvis |
Legs Tailbone Crown |
Legs (squeeze in, if all the way to ground) |
| Relevant Asanas | ||
|---|---|---|
| Kramas | Related Asanas | Pratikryasanas |
Legs closer together Blocks under knees/bent knees Prasarita Viparita Karani |
Trikonasana / Utthita Trikonasana Tittibhasana (Prasarita) Sirsasana (Prasarita) Viparita Karani (Prasarita) Adho Mukha Vrksasana Prasarita Padottanasana Janu Sirsasana Parivrtta Upavistha Konasana Parsva Upavistha Konasana Supta Konasana Akarna Dhanurasana Kurmasana |
| Physical Key Actions | ||
|---|---|---|
| Joint Mobilizations | Muscle Stretching | Muscle Engagement |
Hip flexion Hip external rotation Hip abduction |
Adductors Erectors around spine (Hamstrings a little) |
| Common Misalignments | |
|---|---|
| Mixalignments | Cues to help |
| Hard to bend forward | Sit on edge of block to make for anterior tilt; Bend knees slightly |
| Going too far, splatting | Cue samana vayu; Come back up a little |
| Rounding spine | Push through floor, lift butt and push butt back, lift up and over |
| Knees hyperextended | Bend knees slightly |
| (on entry, swan dive) | Try hands on hamstrings to reduce weight, lengthen side waist by sitting up tall rather than arms up |