#upavistha konasana contraindications

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Ragdoll Pose, also known as Dangling Pose or Baddha Hasta Uttanasana, stretches the spine, hamstrings, and calves while strengthens the stomach, diaphragm, liver, kidneys, intestines, feet, and thighs.

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🧘‍♂️ Information:👉

1️⃣ Known as:👉 Ragdoll Pose, Uttanasana Variation Hands to Elbows, Baddha Hasta Uttanasana, Standing Forward Fold Pose Variation Hands to Elbows, Dangling Pose, Yin Yoga Dangling Pose

2️⃣ Sanskrit name:👉 बद्ध हस्त उत्तानासन

3️⃣ IAST:👉 baddha hāsta uttānāsana

4️⃣ Pronunciation:👉 BAH-dah hah-stah OOT-tan-AHS-anna

5️⃣ Type:👉 Forward-bend, inversion, stretching, standing poses

6️⃣ Level:👉 Beginner

7️⃣ Focus:👉 Hamstrings, calves, knees, neck

8️⃣ Total time:👉 30 to 90 seconds

9️⃣ Drishti:👉 Third Eye (Bhrumadhye)

🔟 Chakra:👉 Sahasrara Chakra, Ajna Chakra, Swadisthana Chakra, Muladhara Chakra

💡 Indications:👉 Lower back, spine, sinuses, neck pain, digestion, urinary bladder, liver, spleen, kidneys, balance the doshas (Pitta and Kapha), headaches, mild depression, stress, insomnia

💡 Counterpose:👉 Mountain Pose (Tadasana), Child’s Pose (Balasana), Savasana (Corpse Pose)

💡 Preparatory poses:👉 Downward-facing dog pose (Adho mukha shvanasana), Upward/half forward fold pose (Ardha uttanasana), Head-to-knee pose (Janu sirsasana), Seated forward bend pose (Paschimottanasana), Reclined hand to toe pose (Supta padangusthasana)

💡 Follow-up poses:👉 Upavistha Konasana (Wide-angle seated forward bend pose), Ardha uttanasana (Standing half forward bend pose), Paschimottanasana (Intense dorsal stretch pose)

💡 Contraindications:👉 Back or neck injury, pregnant women

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Instruct the Correct Angle and Stretch to Avoid Trauma

In yoga practice, there are many movements that support you in the circulation of blood and flexing the body called very wonderful moves.

However, not everyone knows how to practice these movements effectively and without getting hurt.

Some people have exercised improperly and suffer an unwanted injury that leads to seeing a doctor or, worse, taking days off from exercise.

In this article we will learn how to do a very difficult yoga move that many people cannot do.

Detailed instructions on steps to practice the leaning angle and stretching pose

Read more How Many Times Should I Practice Yoga a Week?

Guide posture

Step 1 : Stand in Tadasana mountain pose. When you exhale, step or jump slightly with your feet 100 to 120 cm apart. Raise your arms parallel to the floor and extend them to the side, shoulders open, palms facing down.

Rotate your left leg slightly to the right and your right leg to the right 90 degrees. Align the right heel with the left heel.

Squeeze your thigh and turn right thigh out, so that the center of the kneecap is aligned with the center of the right ankle.

Rotate your left hips slightly forward, to the right, but keep your upper body rotated back to the left.

Step 2 : Anchor left heel (back) to the floor by lifting left groin deeply into pelvis. Then exhale and bend your right knee over your right ankle, so your shin is perpendicular to the floor.

As you bend your knees, point the inner knee toward the big toe of your foot. If possible, keep your thighs parallel to the floor.

Step 3 : Fix the scapula with the ribs. Extend your left arm straight up to the ceiling, then turn left palm towards your head and inhale, then bring the arm behind your left ear, palms facing the floor.

Extend from left heel to tip of left finger, extending across left body. Turns his head to look at his left arm. Relax your right shoulder. Try to create as much length along the right side of your torso as you do along the left side.

Step 4 : Continue like that, place your left heel on the floor, exhale and place the right side of your torso down (or bring it as close as possible) on your right thigh.

Press your right finger (or palm) on the floor just outside of your right foot. Actively push the right knee back into the inner arm; by burying the tail bone behind the pelvis, toward the pubic bone.

The inside of your right thigh should be parallel to the long edge of your rug.

Step 5 : Hold for 30 seconds to 1 minute. Inhale to go up. Push both heels firmly to the floor and reach the left arm strongly towards the ceiling to ease the upward movement.

Reverse the foot and repeat in the same amount of time on the left. Then go up and return to Tadasana mountain posture.

Read more: Yoga Poses for Beautiful and Toned Thighs

Posture information

Sanskrit name: Utthita Parsvakonasana

Level: 1

Contraindications and caution

Headache

High or low blood pressure

Insomnia

If you have any neck problems, don't turn your head to look at your upper arm; instead, look straight ahead with the sides of the neck evenly extended or look down at the floor.

Tips and props

This is an exercise that will help you feel the specific activity of the front thighbone in this position. Lock the strap onto a medium sized ring and slide it over your front leg.

Then do the main descriptions of this pose in steps 1 and 2. Hold the strap against the right groin, into the fold where the thigh connects to the pelvis (make sure the strap does not touch the floor). Then hang a 4.5kg object from the knot, and complete the rest of the posture.

Keep the top of the right femur, located just below the strap, sinking the weight towards the floor. Use this action to align your thighs parallel to the floor, land your heels, and further extend your spine, especially along the right (lower) side.

Recipes

Even for long-time trainees, body weight tends to shift towards the padding of the sole, causing posture imbalance.

While in the posture, lift the foot sole pad off the floor and redefine the anchor point of the back heel by pressing the tip of the hind thigh deep into the socket and lifting the rear groin deep into the leg. Then gently place the base of the foot cushion on the floor again.

Therapeutic application

Constipation

Infertility

Low back pain

Osteoporosis

Sciatica-body pain

Menstrual discomfort

Pre-prepared postures

Adho Mukha Svanasana

Supta Baddha Konasana

Prasarita Padottanasana

Siddhasana

Supta Virasana

Supta Padangusthasana

Upavistha Konasana

Utthita Trikonasana

Virabhadrasana II

Virasana

Next poses

The Utthita Parsvakonasana (Utthita Parsvakonasana) is a great standing posture to do either in the standing sequence or near the top of your standing sequence.

It's also a good preparation for hip extension poses, like Baddha Konasana, Malasana, and Bakasana.

For beginners

Beginners often have two problems with this pose: they cannot keep their heels anchored to the floor as they bend the front knee into the pose, and then they cannot easily touch the fingers of the lower hand down. floor once they are in the posture.

To solve the problem first, place your heel against the wall. As you bend your knees first and then lower yourself to the side, imagine that you are pushing the wall away from you with your heel.

For the second problem, place your forearm on top of the bent thighs (instead of trying to touch your hands to the floor), or use a block outside of your forefoot to support your hand.

Benefit

Strengthens and lengthens legs, knees and ankles

Elongate the groin, spine, waist, chest, lungs, and shoulders

Stimulate abdominal organs

Increased stamina

Combination

A partner can help you get a sense of back leg activity in this position. Follow step 1 in the instructions of this pose.

Have your partner stand on the back leg, facing you, and loop a strap around the inside of your groin and back (she can also brace your heel with the inside of a foot).

When you bend the front knee, your partner should pull the strap firmly against the inside of the groin to prevent it from moving against the movement of the front leg.

Then, as you lean toward the bent knee, she should continue pulling on the strap, which helps you keep your weight back, on the hind legs and heels.

Read more: How Long is Yoga Effective for Weight Loss?

Variant

You can also do this with your lower arm in front of your thighs. This will add more tension in the front groin. As you lower your torso to the side, bring your back, right shoulder deep into your knees and press the tips of your fingers to the floor.

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Extended Side Angle Pose

Pose InformationSanskrit NameUtthita ParsvakonasanaPose Level1Contraindications and Cautions

Headache

High or low blood pressure

Insomnia

If you have any kind of neck problems do not turn your go to take a look at the leading arm, instead look right ahead with the sides of the neck lengthened evenly, or overlook at the floor.Modifications and PropsHere's a workout that will certainly assist you get a feel for the correct activity of the front thighbone in this present. Buckle a strap right into a medium-size loop as well as slip it over your front leg. Carry out actions 1 and 2 in the primary summary of this present. Snug the band into the ideal groin, into the fold where the thigh signs up with the pelvis (make certain the strap isn't really touching the floor). After that hang a 10-pound weight from the loop, and finish the activity right into the pose. Let the head of the best thighbone, which is simply listed below the band, penetrate the weight toward the flooring. Utilize this activity to align the thigh parallel to the flooring, ground the heels, and also further lengthen the spine, particularly along the right (lower) side.Deepen the PoseEven for innovative students, the body's weight has the tendency to move forward onto the ball of the front foot, unbalancing the present. As soon as in the position, raise the round of the front foot off the floor and also re-affirm the support of the back heel by pushing the head of the back femur bone deep right into its socket and lifting the internal back groin deep into the leg. After that soften the sphere of the front foot onto the floor again.Theraputic Applications

Constipation

Infertility

Low backache

Osteoporosis

Sciatica

Menstrual discomfort

Preparatory Poses

Adho Mukha Svanasana

Supta Baddha Konasana

Prasarita Padottanasana

Siddhasana

Supta Virasana

Supta Padangusthasana

Upavistha Konasana

Utthita Trikonasana

Virabhadrasana II

Virasana

Follow-up PosesUtthita Parsvakonasana is an exceptional standing posture to carry out at or near the start of your standing posture series. It's also a good preparation for wide-open groin postures, like Baddha Konasana, Malasana, as well as Bakasana.Beginner's TipBeginners usually have two issues with this pose: they can not maintain their back heel secured to the floor as they flex their front knee into the pose, then they cannot easily touch the fingertips of their lower hand to the floor once they're in the posture. To fix the very first issue, brace your back heel versus a wall surface. As you bend the front knee and after that lower your upper body sideways, envision that, with your heel, you're pushing the wall away from you. For the second trouble either rest your forearm on the top of the bent-knee thigh (as opposed to attempting to touch the hand to the floor), or make use of a block outside the front foot to support your hand.Benefits

Strengthens as well as extends the legs, knees, and ankles

Stretches the groins, back, waist, breast as well as lungs, and shoulders

Stimulates abdominal organs

Increases stamina

PartneringA partner can help you get a feeling for the work of the back leg in this posture. Carry out step 1 generally description of this pose. Have your companion stand at your back leg, facing you, and loophole a strap around your back internal groin (she can additionally support your back heel with the within of one foot). As you flex the front knee your partner need to strongly pull the strap versus the inner groin, withstanding it other to the movement of the front leg. Then as you lean to the bent-knee side, she needs to continuously pull on the strap, assisting you to keep your weight back, on the back leg as well as heel.VariationsYou can likewise do this posture with the reduced arm in front of the bent-knee upper leg. This will help create more stretch in the front groin. As you reduced your torso to the side, bring the back of your right shoulder against the internal knee, as well as press your fingertips to the floor. Push the shoulder firmly right into the knee and also lean your upper body back versus the inner thigh. Extend your side ribs along the internal top thigh.

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Side Lunge Pose, also known as Skandasana, strengthens your lower body while stretches your hamstrings, calves, and groins. The pose also promote the balance and stability.

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🧘‍♂️ Information:👉

1️⃣ Known as:👉 Side Lunge Pose, Skandasana, Side Lunge Stretch Pose Namaste Hands, Transverse Lunge, Ninja Pose, War Pose

2️⃣ Sanskrit name:👉 स्कन्दासन

3️⃣ IAST:👉 Skandāsana

4️⃣ Pronunciation:👉 skunh-DAHS-uh-nuh

5️⃣ Level:👉 Intermediate

6️⃣ Type:👉 Stretch, balance

7️⃣ Focus:👉 Lower body

8️⃣ Total time:👉 30 to 60 seconds

9️⃣ Drishti:👉 Forward

🔟 Chakra:👉 Svadisthana Chakra, Muladhara Chakra

💡 Indications:👉 Hamstring, calves, groins, respiratory system, internal organs

💡 Counterposes:👉 Janu Sirsasana (Head to Knee Pose), Gomukhasana (Cow Face Pose), Ardha Matsyendrasana (Half Lord of the Fishes Pose)

💡 Preparatory poses:👉 Baddha Konasana (Bound Angle Pose), Prasarita Padottanasana (Wide-legged Forward Fold Pose)

💡 Follow-up poses:👉 Upavistha Konasana (Seated Wide-legged Forward Fold Pose), Malasana (Garland Pose), Ardha Hanumanasana (Half Splits Pose)

💡 Contraindications:👉 Hamstring, groin, or hips injuries, hernia, urinary incontinence, blood pressure

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Tittibhasana, also known as Firefly Pose, helps build strength in your arms and wrists while stretching your waist and back. It can also tone your stomach and increase your balance.

🧘‍♂️ Information:👉 

1️⃣ Known as:👉 Tittibhasana, Firefly Pose

2️⃣ Sanskrit name:👉 टिट्टिभासन

3️⃣ IAST:👉 Ṭi��ṭibhāsana

4️⃣ Pronunciation:👉 tit-tee-BHA-sah-nah

5️⃣ Level:👉 Advanced

6️⃣ Type:👉 Arm balance, forward bend

7️⃣ Total time:👉 15 to 30 seconds

8️⃣ Drishti:👉 Forward; Bhrumadhye or Ajna Chakra (third eye, between the eyebrows); Nasagrai or Nasagre (nose)

9️⃣ Chakra:👉 Manipura Chakra

🔟 Focus:👉 Arm

💡 Indications:👉 Anxiety, stress

💡 Preparatory poses:👉 Uttanasana, Plank Pose, Four-Limbed Staff Pose, Garland Pose, Garudasana (Arms only), Crane Pose, Baddha Konasana, Prasarita Padottanasana, Upavistha Konasana, Tortoise Pose

💡 Follow-up poses:👉 Standing Forward Bend Pose, Downward-Facing Dog Pose, Upward-Facing Dog Pose

💡 Contraindications:👉 Wrist, elbow, shoulder and lower back injury, Pregnant women, Low blood pressure

Learn more:👉 Tittibhasana, Firefly Pose Steps, Techniques, Benefits and Contraindications

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Padahastasana, also known as Gorilla Pose, is a stretching pose that massages and tones your digestive organs while stretching and strengthening the thighs and hamstrings.

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🧘‍♂️ Information:👉

1️⃣ Known as:👉 Padahastasana, Gorilla Pose, Hands to Feet Pose, Standing Forward Bend Hands Under Feet Pose, Uttanasana Variation Hands Under Feet Pose

2️⃣ Sanskrit name:👉 पादहस्तासन

3️⃣ IAST:👉 Pādahastāsana

4️⃣ Pronunciation:👉 PAHD-ah-hahs-TAHS-ah-nah

5️⃣ Level:👉 Intermediate

6️⃣ Type:👉 Standing, forward bend

7️⃣ Focus:👉 Hamstrings, calves, thighs, wrist, entire back body

8️⃣ Total time:👉 30 to 60 seconds plus

9️⃣ Drishti:👉 Forward; At shins; Closed

🔟 Chakra:👉 Ajna Chakra, Svadisthana Chakra, Muladhara Chakra

💡 Indications:👉 Stress, anxiety, headaches, insomnia, menopause, digestion, liver, kidneys, flatulence, constipation, indigestion, spinal nerves, metabolism, concentration, nasal, throat diseases

💡 Counterposes:👉 Mountain pose (Tadasana), Child’s Pose (Balasana), Chair Pose (Utkatasana), Cow Pose (Bitilasan)

💡 Preparatory poses:👉 Downward-facing Dog Pose (Adho Mukha Shvanasana), Upward Half Forward Fold Pose (Ardha Uttanasana), Head-to-knee Pose (Janu Sirsasana), Seated Forward Bend Pose (Pashchimottanasana), Reclined Hand to Toe Pose (Supta Padangusthasana), Intense Forward-bending Pose (Uttanasana)

💡 Follow-up poses:👉 Upavistha konasana (Wide-angle Seated Forward Bend Pose), Ardha Uttanasana (Standing Half Forward Bend Pose), Janu sirsasana (Head-to-knee Forward Bend Pose), Chaturanga Dandasana (Four-Limbed Staff Pose), Bhujangasana (Cobra Pose)

💡 Contraindications:👉 Shoulders, neck, spine, hips, or knees Injuries, low blood pressure, back injury (keep the knees bent), pregnancy (careful modifications are possible; Widen stance and keep knees bent)

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Supported Seated Angle Pose or Supported Upavistha Konasana calms mental arousal and can be practiced to relieve headaches or insomnia. In general, leaning forward calms the organs of digestion and elimination, such as the stomach, intestines, and liver.

🧘‍♂️ Information:👉 

1️⃣ Known as:👉 Supported Seated Angle Pose, Supported Upavistha Konasana, Supported Wide Angle Seated Pose

2️⃣ Level:👉 Beginner

3️⃣ Type:👉 Forward-Bend, Relaxation, Restorative Pose

4️⃣ Total time:👉 3 to 10 minutes

5️⃣ Drishti:👉 Eyes closed

6️⃣ Chakra:👉 Swadisthana Chakra, Muladhara Chakra

7️⃣ Focus:👉 Legs, spine

8️⃣ Indications:👉 Menstrual cycle, pregnancy, headaches or insomnia, detoxify kidneys, intestines, liver, arthritis

9️⃣ Preparatory poses:👉 Simple Supported Back Bend Pose, Elevated Legs-Up-the-Wall Pose, Reclining Twist with a Bolster (Supported Bharadvaja Twist Pose)

🔟 Follow-up poses:👉 Basic Relaxation Pose, Mountain Brook Pose (Salamba Matsyasana Blankets)

💡 Contraindications:👉 Knees, neck pain, disc disease, or chronic sacroiliac dysfunction

Learn more: Supported Seated Angle Pose, Supported Upavistha Konasana, Supported Wide Angle Seated Pose

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Baddha Konasana, also known as Bound Angle Pose (a.k.a. Cobbler Pose), is a great hip opener and a recommended precursor to standing poses and twists. Experts believe that regular practice of Baddha Konasana (Bound Angle Pose) activates the lower abdominal organs, heart and blood circulation.

🧘‍♂️ Information:👉 

1️⃣ Known as:👉 Baddha Konasana, Bound Angle Pose, Butterfly Pose, Cobbler Pose, Bhadrasana, Tittali Asana

2️⃣ Sanskrit name:👉 बद्धकोणासन

3️⃣ IAST:👉 Baddhakoṇāsana

4️⃣ Pronunciation:👉 BUH-duh ko-NAHS-uh-nuh

5️⃣ Level:👉 Beginner

6️⃣ Type:👉 Seated, Hip opener

7️⃣ Total time:👉 5 minutes

8️⃣ Drishti:👉 Forward; Eye closed; Nose (Nasagrai or Nasagre); Third eye, between the eyebrows (Bhrumadhye or Ajna Chakra)

9️⃣ Chakra:👉 Swadisthana Chakra, Muladhara Chakra

🔟 Focus:👉 Hips

💡 Indications:👉 High blood pressure, asthma, depression, anxiety, fatigue, blood circulation, menstrual pain, menopause

💡 Counterpose:👉 Paschimottanasana, Bridge Pose

💡 Preparatory poses:👉 Sukhasana, Supta Padangusthasna, Virasana, Tree Pose, Upavistha Konasana

💡 Follow-up poses:👉 Vrksasana, Any forward and twisted pose can be done

💡 Contraindications:👉 Hip pathologies, sacroiliac injury, coccyx injury, knee injury, groin injury, or inguinal hernias

Learn more:👉 Baddha Konasana (Bound Angle Pose or Cobbler Pose)

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Krounchasana, also known as Heron Pose, opens the hips while intensely stretching the hamstrings. Experts believe that it can provide relief to treat flat feet and gas.

🧘‍♂️ Information:👉 

1️⃣ Known as:👉 Krounchasana, Heron Pose, Kraunchasana

2️⃣ Sanskrit name:👉 क्रौञ्चासन

3️⃣ IAST:👉 Krauñcāsana

4️⃣ Pronunciation:👉 crown-CHAHS-ah-nuh

5️⃣ Level:👉 Intermediate

6️⃣ Type:👉 Seated, Forward-Bend, Hip opener

7️⃣ Total time:👉 30 to 60 seconds

8️⃣ Drishti:👉 Forward; At big toe

9️⃣ Chakra:👉 Manipura Chakra

🔟 Focus:👉 Legs (Hips)

💡 Indications:👉 Gas, flat feet

💡 Counterpose:👉 Dandasana (Staff Pose)

💡 Preparatory poses:👉 Downward Dog Pose, Hero Pose, Butterfly Pose, Dandasana, Head-to-Knee Pose, Seated Forward Bend Pose, Decent Pose, Reclining Hand to Big Toe Pose, Uttanasana, Utthita Parsvottanasana

💡 Follow-up poses:👉 Marichyasana I, Upavistha Konasana, Paschimottanasana

💡 Contraindications:👉 Knee injury, ankle injury, hip injury (use a folded blanket under hip for support), insomnia, asthma, Pregnancy (after the first trimester)

Learn more:👉 Krounchasana or Heron Pose

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Gomukhasana, also known as Cow Face Pose, stretches the shoulders, triceps and armpits as well as the legs and chest.

🧘‍♂️ Information:👉 

1️⃣ Known as:👉 Gomukhasana, Cow Face Pose

2️⃣ Sanskrit name:👉 गौमुखासन

3️⃣ IAST:👉 Gomukhāsana

4️⃣ Pronunciation:👉 go-moo-KAHS-anna

5️⃣ Level:👉 Beginner

6️⃣ Type:👉 Seated, hip opener, restorative pose

7️⃣ Total time:👉 30 to 60 seconds

8️⃣ Drishti:👉 Forward; Closed

9️⃣ Chakra:👉 Swadisthana Chakra, Muladhara Chakra

🔟 Focus:👉 Shoulders, upper arms

💡 Indications:👉 Fatigue, stress, anxiety, cure hydrocele, sciatica, high blood pressure, asthma, kidney and digestive system

💡 Counterpose:👉 Dandasana (Staff Pose)

💡 Preparatory poses:👉 Butterfly Pose, Reclining Hero Pose, Reclining Bound Angle Pose, Reclining Hand-to-big-toe Pose, Wide-angle Seated Forward Bend Pose, Hero Pose

💡 Follow-up poses:👉 Half Lord of the Fishes Pose or Seated Twist Pose, Bharadvaja’s Twist Pose, Eagle Pose, Marichi’s Pose III, Lotus Position, Intense Dorsal Stretch Pose, Upavistha Konasana

💡 Contraindications:👉 Shoulder injury, neck injury, ankle injury, knee injury, or hip injury

Learn more:👉 Gomukhasana or Cow Face Pose or Cow Face Posture

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Hanumanasana, also known as Monkey Pose or Split Pose, is a deep hip opener pose works to stretch your waist and legs, as well as open up your chest. It can also stimulate your abdominal organs.

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🧘‍♂️ Information:👉 

1️⃣ Know as:👉 Hanumanasana, Monkey Pose, Splits Pose, Dragon Splits Pose, Front Splits Pose

2️⃣ Sanskrit name:👉 हनुमानासन;

3️⃣ IAST:👉 Hanumanāsana

4️⃣ Pronunciation:👉 HAH-new-mahn-AHS-anna

5️⃣ Level:👉 Intermediate

6️⃣ Type:👉 Sitting, hip opener

7️⃣ Total time:👉 30 to 60 seconds

8️⃣ Drishti:👉 Forward; Upward

9️⃣ Chakra:👉 Swadisthana Chakra, Muladhara Chakra

🔟 Focus:👉 Legs, Chest

💡 Indications:👉 Insomnia, increase blood flow to skin, stimulate abdominal organs

💡 Counterpose:👉 Adho Mukha Svanasana (Downward-Facing Dog Pose)

💡 Preparatory poses:👉 Butterfly Pose, Janu Sirsasana, Intense Dorsal Stretch Pose, Wide Stance Forward Bend Pose, Reclined Hero Pose, Reclining Bound Angle Pose, Reclining Hand-to-big-toe Pose, Wide-angle Seated Forward Bend Pose, Urdhva Prasarita Padasana, Intense Forward-bending Pose, Virasana

💡 Follow-up poses:👉 Eka Pada Rajakapotasana, Dancer Pose, Paschimottanasana, Upavistha Konasana

💡 Contraindications:👉 Groin injury, knee or hamstring injury, high blood pressure or low blood pressure (do not raise hands overhead)

Learn more:👉 Hanumanasana or Front Splits Pose or Monkey Pose 

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Parsva Upavistha Konasana, also known as Side Seated Angle Pose, is an intensive lateral stretching posture that equalizes the sacroiliac joints, releases the quadratus lumborum muscles, and tones the abdominal muscles.

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🧘‍♂️ Information:👉 

1️⃣ Know as:👉 Parsva Upavistha Konasana, Parsva Upavista Konasana, Sideways seated angle pose, Side Seated Angle Pose, Seated Side Stretch Pose, Side open angle pose

2️⃣ Sanskrit name:👉 पार्श्व उपविष्ठ कोणासन

3️⃣ IAST:👉 Pārśva Upaviṣṭa Koṇāsana

4️⃣ Pronunciation:👉 PA-AAr-svA oo-pah-VEESH-tah cone-AHS-ah-nah

5️⃣ Level:👉 Intermediate

6️⃣ Type:👉 Forward-Bend, Seated Pose, Hip opener, twist

7️⃣ Total time:👉 30 to 60 seconds

8️⃣ Drishti:👉 Forward; At knee or shin

9️⃣ Chakra:👉 Manipura Chakra, Swadisthana Chakra

🔟 Focus:👉 Spine, legs

💡 Indications:👉 Insomnia, headache, exhaustion; liver and kidney function, improve digestion, backache

💡 Counterpose:👉 Knees-to-Chest Pose, Supported fish pose

💡 Preparatory poses:👉 Baddha Konasana, Supta Padangusthasana, Uttanasana, Janu Sirsasana, Upavistha Konasana

💡 Follow-up poses:👉 Paschimottanasana, Wide-angle seated forward bend pose, Vrksasana

💡 Contraindications:👉 Low back injury, Low blood pressure

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Learn more:👉 Parsva Upavistha Konasana or  Side Seated Angle Pose

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Head to Knee Forward Bend Pose or Janu Sirsasana creates tremendous leg stretch and strengthens and helps to boost energy in the body. The main story in Janu Sirsasana or Head to Knee Forward Bend Pose is an asymmetrical stretch of the posterior kinetic chain, which also involves the back

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🧘‍♂️ Information:👉 

1️⃣ Know as:👉 Head to Knee Pose, Janu Sirsasana, Janu Shirshasana A, Seated head to knee pose, Head to knee forward bend pose, Head of the knee pose, Head-on-knee pose

2️⃣ Sanskrit name:👉 जानु शीर्षासन

3️⃣ IAST:👉 Jānu śīrṣāsana

4️⃣ Pronunciation:👉 JAH-new shear-SHAHS-anna

5️⃣ Level:👉 Beginner

6️⃣ Type:👉 Forward-Bend, Seated Pose, Hip Opener

7️⃣ Total time:👉 30 to 60 seconds

8️⃣ Drishti:👉 Forward; At shins

9️⃣ Chahra:👉 Manipura Chakra, Swadisthana Chakra, Muladhara Chakra

🔟 Focus:👉 Spine, legs

💡 Indications:👉 Backache headache, insomnia, headache, exhaustion; liver and kidney function, improve digestion

💡 Counterposes:👉 Apanasana (Knees-to-Chest Pose), Supported fish pose

💡 Preparatory poses:👉 Baddha konasana, Supta padangusthasana, Uttanasana

💡 Follow-up poses:👉 Paschimottanasana, Upavistha konasana, Vrksasana

💡 Contraindications:👉 Knee injury, Asthma, Low blood pressure

Learn more: Head-to-Knee Forward Bend Pose or Janu Sirsasana Step-by-step

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Uttanasana, also known as Standing Forward Bend Pose, or Intense Stretch Pose, treats abdominal pain and tones the liver, spleen and kidneys.

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🧘‍♂️ Information:👉 

1️⃣ Know as:👉 Uttanasana, Standing Forward Bend Pose, Standing Forward Fold Pose, Intense Stretch Pose, Hand to Leg Pose, Intense Forward Stretch

2️⃣ Sanskrit name:👉 उत्तानासन

3️⃣ IAST:👉 Uttānāsana

4️⃣ Pronunciation:👉 OOT-tan-AHS-ahna

5️⃣ Level:👉 Beginner

6️⃣ Type:👉 Forward bend, standing pose, inversion

7️⃣ Total time:👉 60 seconds

8️⃣ Drishti:👉 At shins; Closed

9️⃣ Chahra:👉 Sahasrara Chakra, Manipura Chakra, Swadisthana Chakra, Muladhara Chakra

🔟 Focus:👉 Back, hamstrings

💡 Indications:👉 Liver, digestive system, stimulates kidneys, headaches, mild depression, stress, insomnia

💡 Counterposes:👉 Mountain pose, Child’s pose, Savasana

💡 Preparatory poses:👉 Downward-facing dog pose, Upward/half forward fold pose, Head-to-knee pose, Seated forward bend pose, Reclined hand to toe pose

💡 Follow-up poses:👉 Upavistha konasana, Ardha uttanasana, Paschimottanasana

💡 Contraindications:👉 Low blood pressure, Back injury (keep the knees bent), pregnancy (careful modifications are possible; Widen stance and keep knees bent)

Learn more:👉 Uttanasana or Standing Forward Bend or Intense Stretch Pose

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Marichyasana I, also known as Seated Spinal Twist I, or Sage Twist Pose, strengthens and stretches your spine while stretching your shoulders and activating your brain.

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🧘‍♂️ Information:👉

1️⃣ Known as:👉 Marichyasana I, Seated Spinal Twist I, Marichyasana A, Seated Spinal Twist A, Marichi’s Pose, Pose Dedicated to the Sage Marichi I, Sage Twist Pose, One-Legged Seated Spinal Twist Pose, Great sage pose

2️⃣ Sanskrit name:👉 मरीच्यासना

3️⃣ IAST:👉 Maricyāsana

4️⃣ Pronunciation:👉 mar-ee-chee-AHS-anna

5️⃣ Level:👉 Intermediate

6️⃣ Pose type:👉 Twist, Forward bend

7️⃣ Total time:👉 30 to 60 seconds

8️⃣ Drishti:👉 Forward; Downward; Eyes closed

9️⃣ Chakra:👉 Manipura Chakra, Swadisthana Chakra, Muladhara Chakra

🔟 Focus:👉 Spine

💡 Indications:👉 Constipation, asthma, exhaustion, backache, hip pain

💡 Counterpose:👉 Dandasana (Staff Pose)

💡 Preparatory poses:👉 Butterfly Pose, Deer Pose, Seated Torso Circles, Bharadvaja’s twist, Cow Face Pose, Side Twist Pose, Half Lord Of the Fish Pose, Head-to-knee Forward Bend Pose, Reclining bound angle pose, Reclining Hand-to-Big-Toe Pose, Wide Angle Seated Forward Bend Pose, Hero Pose

💡 Follow-up poses:👉 Staff Pose Hands Back Knees Bent Pose, Staff Pose Hands Back Pose, Matsyendrasana, Cobbler’s Pose, Shoulder Supported Bridge Pose, Wind Release Pose, Lotus Pose, Upavistha Konasana

💡 Contraindications:👉 Low or high blood pressure, insomnia, migraines, Knee injury, hip injuries, spinal injury, diarrhea, Pregnancy (after the first trimester)

Learn more: Marichyasana I or Seated Spinal Twist I or Sage Twist Pose