Parsva Upavista Konasana: Seated side angle stretch. This pose is great for cyclists to stretch out hamstrings and lower back.
Sit on the floor with your legs straight. If you feel like your leaning backwards or your back is curving then you need to sit on a height of one to two folded blankets under your buttocks. Now take your right leg out to the right and your left leg out to the left, creating a wide angle between your legs. Press your thighs firmly down into the floor and stretch out through the heels of your feet, toes pointing upwards. Sitting tall in Upavista Konasana, ascend the spine upwards at the same time as you press your thighs downwards. Now turn from the navel to look at your right foot, rotating the spine from deep behind the abdomen and then lengthen forward over your right leg. Catch hold of your right foot with both hands. If you cannot reach your foot then take hold of your ankle or shin or use a strap around the foot. Continue to rotate and lengthen the front of your spine over your right thigh. On an inhale sit upright, facing forwards before turning to the left side. Hold each side for 1 to 2 minutes and repeat.
This asana is a deep adductor and hamstring stretch. When done correctly it also deeply stretches the Quadratus Lumborum muscles of the lower back during the twisting action.
This asana is a deep adductor and hamstring stretch. When done correctly it also deeply stretches the Quadratus Lumborum muscles of the lower back during the twisting action.
