UPAVISHTAKONASANA :-

UPAVISHTAKONASANA :-

Upavishta means seated. Kona means an angle.

STEP BY STEP :-
1 Sit on the floor with the legs stretched straight in front.
2.Move the legs sidewaysone buy one and widenthe distance between them as far as you can. Keep the legs extended throughout and see that the back ofthe entire legs rests on the floor.
3.Catch the big toes between the respective thumbs and index and middle fingers.
4.Keep the spine erect and extend the rigs.Pull lthe diaphhragm up and hold the pose for a few seconds with deep breaths
5.Exhale, bend forward and rest the head on the floor. Extendthe neck and place the chin on the floor.
6.Then, clasp the feet with the hands and try to rest the chest on the floor. Stay int his position from 30 yo 60 seconds with normal breathing.
7.Inhale, raise the trunk off the floor and releas the hold on the feet, bring them together and relax.

8. Hold the left foot with both hands,exchale and rest the chin on the left knee.Inhale and raise the head and trunk.Now catch the right foot and with an exhalatin rest the chin ont the right knee. Inhale, raise the head and trunk, release the hands, bring the feet together and relax. EFFECTS :-

The asana stretches the hamstrings and helps the blood to circulate properly in the pelvic region and keeps it healthy. It prevents the development of hernia of which it can cure mild cases and relieves sciatic pains. Since the asna controls and regularises the menstrual flow and also stimulates the ovaries, it is a boo to women.