Upavishta konasana/wide angle pose

Upavishta konasana/wide angle pose into a Balanced Upavista Konasana/- Sit with legs spread wide apart. Keep back (especially low back) long and straight. Feel sits bones root down into the floor. Keep feet (first and second toe) pointing to the ceiling, and the backs of the legs pressing into the floor. Take hold of the feet (big toes in yogic toe lock or hold onto the outer edges or hold ankles or shins) lift torso arching the back slightly and fold forward over the legs keeping a flat back until your forehead or chin rest on the floor (this may not happen if you have tightness in the hamstrings and low back). If you have tightness in the backs of the legs or low back you may feel more comfortable placing your hands on the floor and lowering with the support of your hands and elbows. To find more length extend on the inhales and surrender on the exhales Keep shoulders broad and away from your ears. Take five long deep breaths.

Then sit up tall and you may let go of your feet and lift legs straight up and the grab the big toes or outer edges of the feet, for a little less challenge you may keep hold of your feet and bend you knees and lift the legs from there.  You balance here on your sits bones arching your back and lifting you gaze to the sky. Your may keep a bend in the knees if necessary but keep the legs straight and wide if you can.  Breathe into the balance for five breaths.

Physical Benefits: Upavishta Konasana opens the groins and is an intense hamstring and calf stretch. It also stretches the muscles of the low back while building strength in the core of the body.    When you take this into the balance you engage the core more while continuing to stretch.

Spiritual Benefits: There is a peaceful surrender and release in this pose as the one is grounded and supported by the earth. When lifted into the balance a sense of joyful exertion and focus is experienced.