beginner level

• Stomach to the floor
• Do not round the back
• Thighs in contact with the floor
• Quadriceps active
• Knees to the ceiling and back
• Toes pointing up
• Shoulders away from the ears, directing towards the shoulder blades
• Pubic bone towards the floor
• Stretching the spine
• Directing the sit bones back
• Stretching the legs

Upavistha Konasana. The asana opens the hip joints and prepares for the side splits (Samakonasana). It has variations with hands back or forward, which facilitates the opening of the shoulder joints or the stretching of the spine.