The seat of relaxation

In Sanskrit, "Upavistha" means seated or sitting and "Kona" means angle. Upavistha Konasana is surprisingly more challenging than one would expect. The main obstacle when trying to enter this pose is the tightness in the inner thighs and lower back. With gentle and regular perseverance, this can be overcome and one can actually find a deep sense of relaxation.

Procedure

• Sit on the floor with your legs extended in front of you.
• Form a wide angle between your legs by opening them as far as possible, keep your knees straight. Place your hands on your legs or on the ground.
• While exhaling, lean forward, bend from the hip joint and keep your back straight. If possible, take a hold of your feet. If you cannot reach your feet, keep your hands on the floor in front of you.
• Lean forward as far as you can, aim to get your stomach to the ground. Hold the final posture for up to a minute while maintaining normal breathing. Inhale and return to an upright position.

Benefits

• Stretches the inside and back of the legs.
• Stimulates abdominal organs.
• Strengthens the spine.
• Calms the brain.
• Relaxes the groin muscles and keeps the pelvis healthy by improving blood circulation.
• Caution: People with lower-back injury should practise this pose under guidance.

Bharat Thakur guides you through practices that will connect you to the wisdom of the ancient Indian science of exercising.