Upavishta Konasana A & B
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Yoga Techniques and Fitness
Overview
In this lesson, we explore Upavistha Konasana A and B, poses that combine the wide-legged abduction of Baddha Konasana with the forward fold of Paschimottanasana.
Objective
Understand how to use polyarticular muscles like the psoas to deepen hip flexion when the prime movers are in a state of active insufficiency.
What You'll Get
What You'll Get: This pose teaches you to work with muscle mechanics. When the hips are fully flexed, the psoas can't generate much more force—but by rounding the back slightly, you lengthen the psoas and can then contract it again to deepen the fold. You'll also learn to use the arms to fix the hips in place while arching the lower back, creating a dynamic stretch. For personal practice, it opens the hamstrings, adductors, and lower back in a unique way. For professionals, it's a lesson in biomechanics. You'll learn to cue the pose in stages, teaching students to work with their body's limitations rather than forcing the stretch.
Compare upavistha konasana with baddha konasana and paschimottanasana. Look at the similarities and differences that make each pose unique in form and function.
| UPAVIṢTHA KOŅĀSANA (14 MOVEMENTS) | ||
| 7 | SAPTA | Inhale, jump through, hold feet |
| 8 | ASTAU | Exhale, fold. 5 Breaths. |
| 9 | NAVA | Inhale, look up. Exhale |
| 10 | DASA | Inhale, lift up, look up. Exhale |
| 11 | EKĀDASA | Inhale, lift up |
| 12 | DUADASA | Exhale, jump back, Chaturanga |
| 13 | TRAYODASA | Inhale, Upward-Facing Dog |
| 14 | CATURDASA | Exhale, Downward-Facing Dog |
Anatomy
Compare upavistha konasana with baddha konasana and paschimottanasana. Look at the similarities and differences that make each pose unique in form and function. For example, Baddha Konasana flexes, abducts, and externally rotates the hips. Although Upavistha Konasana is similar in this respect, the knees extend and the trunk flexes forward as in Paschimottanasana. Note that when the hips are fully flexing, as in Upavistha Konasana, the prime movers of this action are in a state of active insufficiency; that is, the contractile elements of the psoas and its synergists cannot generate significantly increased force to deepen the pose. You can, however, take advantage of the psoas muscle being polyarticular (crossing multiple joints); it runs from the lumbar spine and across the sacroiliac joint and front of the pelvis to insert into the femur. Engage the abdominals to slightly round the back; this lengthens the psoas major out to a point where contracting it will generate force to further flex the hips. Use the hands and arms to fix the hips in this new, more deeply flexed position, and then activate the erector spinae and quadratus lum- borum muscles to arch the lower back. To review, when a muscle is fully contracted, it cannot generate much force to deepen the pose. However, polyarticular muscles such as the psoas can move multiple joints along their length. This means that they can be stretched at one point and then contracted further along at another. Additionally, Upavistha Konasana connects the hands and feet to maintain and increase hip and trunk flexion.
BASIC JOINT POSITIONS
- The hips flex, abduct, and externally rotate.
- The knees extend.
- The ankles are neutral.
- The feet evert.
- The trunk flexes forward.
- The cervical spine extends.
- The shoulders extend, abduct, and externally rotate.
- The elbows flex.
- The wrists flex.
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