Planted angle Upavistha-konasana

17/02/2024 in Yoga #YOGA #instruction #exercise

Instruction Planted angle Upavistha-konasana

Exercise description

Purpose: Symmetrical sitting position Performance instructions: Sit in a straight-backed sit-up - ischial tuberosities on the floor, lower limbs connected. Extend your legs to maximum extension. Keep your back perpendicular to the floor - if it is not, sit on an elevation (blanket, block). Keep your knees and toes looking at the ceiling. Grasp the gluteal muscles and pull them back and to the sides. Grasp the thigh muscles and push them outwards. Bring feet upright, keeping toes active. Press your thighs, calves to the ground. Place your arms at your sides on the outside of your buttocks, push off the ground, lengthen the front and back of your torso. Bring your hands between your thighs. Gradually increase the incline while maintaining a soft abdomen and extended spine. The hands are a support for the spine. You can place a blanket or pillows under your abdomen and chest so that your spine is not stressed. Push the buttocks back, relax the abdominals, take care of the long front, back and sides of the body.