The pelvic region is often the tightest area for American yoga practitioners. Not only does a lifestyle seated in western chairs inhibit the movement in this area, but living in a culture of fear inspires a subconscious need to protect the most valuable and vulnerable parts of ourselves. The physical body translates this feeling by closing the pelvic region. As a result, wide-leg poses can be unpleasant for some students who are subconsciously reluctant to open the body to its fullest extent.
Approaching the Pose
Begin Upavistha Konasana seated on your mat facing its long side. Lean back on the hands and open the legs wide without reaching beyond a comfortable stretch. While the weight of the upper body is still supported by the hands, play with the movement of the pelvis, first tucking the tailbone under and contracting the abdominals, then rolling the tailbone behind you and pressing the pelvic floor into the mat. Go back and forth between these two extremes.
Before moving the torso forward, open the inner thighs to their fullest extent by rolling the thighs out and back, as if you were trying to press the outer thighs into the mat. The knee caps should point towards the sky and the toes should be flexed toward the body. Feel the legs rooted firmly into the mat from the heels all the way up to the sit bones; you will draw energy into the pose through this foundation.
Roll the pelvis down and back as you bring the torso to vertical. Lead with the heart, keeping the chest open and the shoulder blades together and down the back. As the crown of the head comes over the tailbone, rest the hands on the thighs. Stay in this position for a few breaths. Next, very gently move side to side over each leg, feeling the movement of the pelvis and gently asking the groin muscles to release. You may even lift the opposite arm over the head as you stretch over each leg, lengthening the sides of the body.
Come back to center and begin to move forward, leading with the heart and walking the hands out slowly. You may then want to round the back and drop the head, releasing into the pose passively. You may also lie the torso over a bolster or rest the forehead on a yoga block. Relaxing in the pose will allow the inner thighs and groin to open, increasing flexibility and releasing tension in this area.
The degree to which students can fold forward in this pose varies greatly. Regardless of where your own personal edge is in the pose, it is important to spend time at that place and breathe so that the body becomes familiar with the pose and lets go of fear and resistance. With every attempt, you will go deeper into the pose and find it more enjoyable.
Benefits of the Pose
This pose is stimulating for the first and second chakras. It also activates several meridian lines running through the legs: the kidneys and liver meridians run through the groin, the spleen meridian runs through the inner knees, and the gall bladder meridian runs through the back of the thighs, which is activated by adding a twist to this pose.
In terms of flexibility, this pose is deeply opening for the inner thighs, groin, and hamstrings. You will also feel a deepening in the inner knees and groin crease as you fold forward.
Psychologically, the overall affect of this pose is calming and grounding, although beginning practitioners are encouraged to maintain determination during the initial conflicting emotions this pose may inspire in the first few attempts.
 |
