Wide-Seated Forward Bend (Upavistha Konasana) aka Pancake

Interesting Fact: Wide-Seated Forward Bend, Upavistha Konasana, or “Pancake” is a pose that not only stretches the body but also prepares it for deeper forward bends and twists. The name comes from Sanskrit, where “Upavistha” means “seated” and “Konasana” means “angle pose.”

Benefits of Wide-Seated Forward Bend (Upavistha Konasana) or “Pancake”

Physical Benefits

• Relieves: Mild backache and sciatica.
• Improves: Flexibility in the hips, legs, and lower back.
• Tones: The abdominal organs, aiding digestion and metabolism.

Energetic Benefits

• Stimulates: The root chakra (Muladhara) and sacral chakra (Svadhisthana), promoting grounding and creativity.
• Enhances: Mind-body connection, fostering a sense of inner calm and focus.

Contraindications

• Avoid if you have:
  • Lower back pain
  • Herniated disks
  • Torn groin or hamstring
  • Pregnant
• Practice with caution if you have:
  • A recent or chronic injury to the legs, hips, back, or shoulders.

Practice Guide

Dristi (Gaze)

Focus on the floor directly in front of you to maintain alignment and balance.

Bandhas (Energy Locks)

• Mula Bandha: Engage the pelvic floor muscles to stabilize the pose.
• Uddiyana Bandha: Lightly engage the lower abdomen to support the spine.

Mudras (Hand Gestures)

• Hasta Mudra: Hands placed on the floor, holding the big toes, or on blocks for support.

Steps to Perform Wide-Seated Forward Bend (Upavistha Konasana) or “Pancake”

1. Preparation:
   • Begin in Dandasana (Staff Pose).
   • Sit with your legs extended in front of you.
2. Entering the Pose:
   • Open your legs wide, forming a wide “V” shape.
   • Flex your feet and point your toes towards the ceiling.
   • Inhale and lengthen your spine, lifting through the crown of your head.
3. Deepening the Pose:
   • Exhale and hinge forward from your hips, keeping your spine long.
   • Walk your hands forward between your legs, reaching for your toes or the floor.
   • Keep your chest open and avoid rounding your back.
4. Maintaining the Pose:
   • Hold the pose for 5-10 breaths, maintaining steady and deep breathing.
   • Keep your legs active and your feet flexed.
5. Exiting the Pose:
   • On an inhale, walk your hands back to come halfway up with a straight back.
   • Use your hands to support yourself as you bring your legs back together into Dandasana.

Counter Pose:

• Seated Forward Bend (Paschimottanasana): Helps to release any tension in the lower back and hamstrings.
• Butterfly pose (baddha konasana): Gives softness to the groin muscles and hamstrings.

Pro Tips:

• Use a folded blanket under your sitting bones if your hamstrings are tight to help tilt your pelvis forward.
• Keep a slight bend in your knees if you cannot maintain a straight spine.
• Engage your quadriceps to protect your knees and deepen the stretch in your hamstrings.

Advanced middle split entry:

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