Activity
Upavistha Konasana (Seated Wide-Legged Forward Fold)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Upavistha Konasana (Seated Wide-Legged Forward Fold)
Learning Outcomes
Students will stretch the inner thighs, hamstrings, and groins.
Students will learn to maintain a long spine while folding forward.
Students will understand how to open the hips in a wide angle.
Description Of Activity
Starting Position: Sit on your mat with your legs extended straight out in front of you.
Widen Legs: Slowly open your legs as wide as comfortable, forming a "V" shape. Keep your knees and toes pointing upwards. You may want to sit on a folded blanket to help tilt your pelvis forward.
Leg Engagement: Engage your quadriceps and press your heels away from you. Keep your feet flexed.
Spinal Alignment: Inhale and lengthen your spine, sitting tall.
Exhale to Fold: As you exhale, begin to walk your hands forward between your legs, hinging from your hips. Keep your spine long and avoid rounding your back.
Hand Placement: Place your hands on the floor in front of you, or reach for your ankles or big toes if comfortable.
Head and Neck: Keep your neck long, in line with your spine. Your gaze should be towards the floor in front of you.
Deepen with Breath: With each inhale, lengthen your spine. With each exhale, deepen your fold slightly, always leading with your chest.
Hold: Hold the pose for 1-3 minutes, breathing deeply and allowing gravity to assist the stretch.
Release: Inhale and slowly walk your hands back towards your body, lifting your torso upright. Gently bring your legs together and shake them out.
Equipment/Material Required