Seated Straddle Forward Bend
(Upavista Konasana)
*Upavista = seated, upright *Kona= Angle *Asana = Posture

This pose can be particularly beneficial for women. Blood is circulated in the pelvic area and reproductive functioning is benefited as the lumbar nerve plexus is stimulated, this may also be a very grounding and releasing posture for some.
*Begin by sitting upright on the sitz bones with an erect spine and in a wide straddle.
*With your legs wide, flex the feet and pull your toes to your hips, helping keep the knees facing upward and the emphasis on the inner thighs.
*With either a hand in front or behind draw your glutes behind you and your sitz bones back.
*On an inhalation, raise the arms overhead and elongate the spine or simply place your hands down in front of your pelvis and stretch your heart forward and up.
*Exhale and fold forward from the hips, keeping the shoulder blades retracted back and spine extend long. You can place the hands at the upper thighs and roll the thigh muscle back as you come forward to keep the hips from rotating forward or walk yourself out with your hands in front.
*Remain in the posture for 30 seconds to several minutes. Work consciously to release forward on the exhalation, and as you inhale extend the spine long sternum forward.

Tips:
*To increase the stretch of the inner thighs practice with a partner, placing one person’s feet to the others ankles holding hands or a strap and rocking back and forth.
*Inverted Straddle against wall or free floating with hands to feet or for tighter thighs hands over the thighs, or calves.
*Sit on a blanket until your back is able to straighten up (placing the corner of the blanket between your legs)
*Bend one or both knees
*Only come as far forward as you can keep your back long without rounding.
*Imagine yourself in a back bend as you come forward to help keep your spine long as this will further the stretch.
*Its normal to feel anxious during an intense pose remember to focus on the breath and release while in the pose.

Counter Poses:
Seated Childs Pose
Devotional
Hip Twists