by Shri N. Elumalai, PhD Scholar (Yoga Science), MAHER
This is a variation of the foundational pose, Upavistha Konasana, wherein the arms are lengthened straight up over the head with the palms facing each other. This can be an alternative to find length in the spine in Upavistha Konasana Variation Sitting Upright. This is a wonderful practice for students with cervical spondylosis, kids and teens, corporates, artists, craftsmen, etc. It is a gentle practice for seniors and included in elderly yoga can also help to treat osteoporosis, building stability in his and pelvis. It is a safe practice for prenatal and postnatal women, visually impaired students, or students recovering from back and hip injuries, provided they seek advice from a physical therapist first. Here, the arms raised boost prana flow throughout the body, activating the Root, Sacral and Heart Chakras, while releasing accumulated thoughts and negative emotions from the body. Warm-up is a must along with joint freeing exercises.
Steps
Start in Dandasana (Staff Pose), keeping your legs together, hands side of your body with your spine erect, taking a few deep breaths here.
Inhale, take one leg out at a time until your legs are the widest V possible without overstretching your inner thighs or hamstrings.
• Exhale completely, stretching out both legs, root down your femur so the quadriceps also face the ceiling.
• Inhale, raise your arms, lengthening them from the armpits and sides of your rib cage, taking them above your head. Keep the arms facing each other and the upper arm away from ears, long, and parallel.
Keeping the arms an inch away from the ears is better to avoid neck crunching.
Stay and breathe deep here in Upavistha Konasana Uttana for about six breaths or as per your body’s comfort. Be seated, connecting your pelvis to the floor.
Extend the feet out, pointing the knees and toes up. Sit tall with the legs actively apart, and keep drawing your energy up from the base of the spine.
Support with folded blankets can be provided to students or beginners who find it difficult to sit upright with their legs straight open wide.
To release, exhale, lower your hands down and bring the legs together back to the center in Dandasana, one at a time. Cool down or counter the stretch with Cow Face Pose A (with both legs).
Finally, relax in Dandasana Hands Back Knees Bent.
BENEFITS
Opens the hips and heart, preparing the body for Pranayama and Meditation.
Encourages deep, chest-based breathing and activates intercostal muscles.
Enhances balance, posture, and endurance, suitable for all age groups, including kids and working professionals.
Relieves stress, tension, and muscular tightness in the neck, shoulders, back, and hips.
Strengthens the arms, shoulders, upper back, and lower body muscles like hamstrings, calves, and hips.
Improves flexibility in the legs, groin, and lower back; prepares the body for advanced seated postures.
Supports respiratory health, especially for those with asthma or allergies.
Aids in digestive and reproductive health, tones kidneys, and improves circulation.
Reduces menstrual discomfort, supports women with PCOS, hormonal imbalances, and promotes natural childbirth.
Helps balance Root, Sacral, and Manipura Chakras, and encourages the flow of prana and apana.
Brings calmness of mind, emotional balance, and mental clarity.
LIMITATIONS
Students with ankle, knee, hip joints injury, or lower back, spine, hamstrings, or legs, have undergone any recent abdominal, weak musculature or general body weakness, or brittle bones, or migraine, severe arthritis of hip or knee joints or severe lower back pain, sacroiliac joint pain should avoid this.
Pregnant women should not follow deep hip openers during their initial stage of pregnancy.
