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Seated Wide Legged Straddle Pose
Also Known as Upavistha Konasana
About the pose
This is a seated type of asana. It is an easy to perform asana.
Benefits of Seated Wide Legged Straddle pose/asana
* The pose can help you stretch your calves and hamstrings.
* It can also help you in elongating your spine.
* It results in the stimulation of body organs located in the abdominal region.
* It helps you calm down your brain.
* It helps you to stretch and release the groin as well as the inside and back muscles of the legs.
How to do the seated wide legged straddle pose?
Step 1: You can begin the pose from the Staff Pose (Dandasana) itself. While remaining the Staff pose you can spread your legs out to a distance which is comfortable to you.
Step 2: During the stretching and bending, attempt to engage your thigh muscles. Also flex your feet as well.
Step 3: Hold your legs in the position and keep the fingers of both your feet pointing up towards the ceiling.
Step 4: While pushing your feet down into the floor, attempt to bend and bring your torso forward.
Step 5: After bending halfway towards the floor hold the position and bring your arms forward. Place the forearms on the floor, their position being right in line with the shoulder joints.
Step 6: Hold the position for as many breaths as possible. To come out of the pose, simply retrace your steps.
More about pose
A word of caution!
The pose is not to be performed if you are suffering from an injury to the lower-back. But if you want to persist, you can modify it by using a prop.
Use of a prop
For those who are suffering an injury to their lower back, sitting on a folded blanket is advisable. While sitting, try to keep your torso in as erect a position as possible.
Tips for Beginners
While it may look a relatively easy pose to perform, beginners might encounter trouble while bending their backs forward. If there is even the slightest of problem, beginners can sort it out by lifting their knees slightly off the floor. If keeping the knees in this position is becoming difficult then a soft pillow or a folded blanket can be used as a prop. However, attempt to keep the knee caps pointing upwards under all circumstances.
The yoga pose has found application in therapeutic treatment of the following medical cases:
* Arthritis
* Detoxification of kidneys
* Sciatica
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