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Season 5 - Episode 7

Upavistha Konasana

5 min - Tutorial
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Rosemary, with the help of Alana, looks at Upavistha Konasana (Wide Angle Seated Forward Fold)—verbal cues, fundamental alignment, and hands-on adjustments to help deepen the experience of the posture.
What You'll Need: Partner, Mat

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Mar 23, 2019
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Okay, Alana and I are going to take a look at Upavishta Konasana. So she's got her legs nice and active, feet flexed, and as wide as feels sustainable, and we don't want to suffer, but we do want them wide enough so that we feel the inner thigh stretch. And then she's easing herself out and down with that gorgeous long spine. You just come as far as feels wise for your body in this pose, right? Adjustments are very similar to Baddha Konasana, so I'm behind her back.

I'm just kind of kneeling, squatting, taking my hands to her upper, inner upper thighs, and then gently rolling back and down to facilitate opening the legs and the hips. I give that a moment or two, and then release, and take right hand to her sacrum, left hand right around her middle back, grounding down with my right hand on her sacrum and easing her forward and down through her upper body. Giving that a moment, and then gently releasing the hand on her back. You can take those hands to the outer hips and reconnect, rooting down, and again, just closing, landing on the sacrum, and then letting it go. Thank you, Alana.

For as long as you like, just emerge when you're ready. Again, pretty simple adjustments, but can be super sweet for your student. Thank you. All right.


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