September 2020: Upavistha Konasana

Preparing for the pose is very important. Stretching in Triangle or Downdog is recommended.

Sitting in Dandasana, “Staff pose”, bring your legs wide apart, up to a point where you feel a good stretch, but can still hold the pose, maintaining a straight spine, and without falling back. Flex your feet, and keep your knees and toes pointed up towards the ceiling. Press your legs and sitting bones down, and lengthen up through your spine.
With a long spine, bend from the hips. Place your hands between your legs on the floor, and slowly exhale as you start to walk your hands forwards.
Maintain length along the front of your body as you come further into the forward bend. If you feel you are starting to arch your back, don’t lower any further.
Hold this pose for 5 to 10 breaths.
To come out of the pose, come up with a straight back, pressing your sitting bones down, as you exhale.Spreading legs nice and wide, flexing through the heels.