Upavista Koṇāsana
Technique:
Sit in Dandāsana.
Spread the legs as apart as possible.
Hold the toes, exhale and bend forward.
Look straight and pull the spine forward. Hold this position for two breaths.
With further exhalation, bend forward and place the forehead and then nose and then chin on the ground.
In final position stomach, chest, shoulder, elbows and chin should be resting on the ground.
Hold the position with normal breathing for about 20-30 sec.
Inhale, slowly raise the head, chest and stomach off the ground. Pull the spine forward, look straight and hold this position for two breaths.
With further inhalation, release the toes and bring the trunk to upright position.
Bring the legs together, come to sitila Dandāsana and relax.
Sit in Dandāsana.
Spread the legs as apart as possible.
Hold the toes, exhale and bend forward.
Look straight and pull the spine forward. Hold this position for two breaths.
With further exhalation, bend forward and place the forehead and then nose and then chin on the ground.
In final position stomach, chest, shoulder, elbows and chin should be resting on the ground.
Hold the position with normal breathing for about 20-30 sec.
Inhale, slowly raise the head, chest and stomach off the ground. Pull the spine forward, look straight and hold this position for two breaths.
With further inhalation, release the toes and bring the trunk to upright position.
Bring the legs together, come to sitila Dandāsana and relax.
