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Restorative yoga poses and hatha yoga stretches

English name: Seated Angle Pose
Sanskrit name: Upavistha Konasana

Difficulty level: Intermediate

Technique

1. Sit, legs in front.
2. Widen the legs apart as far as possible.
3. Raise the arms above the head, extending and straightening the spine.
4. Keeping the legs straight and relaxed, toes pointing up, bend forward.
5. Touch the forward to the ground, keeping the back as straight as possible
6. Extend the back and keep the chin, chest and stomach pressed against the mat.
7. Hold the pose for 20 - 30 seconds or as long as possible.
8. Return to the seated position and extend the legs forward. Shake the legs to release the stretch.

Breathing

• Exhale while bending forward.
• Breathe normally in the final position.
• Inhale while returning to the seated position.

Benefits

• Anatomical - Deep stretch for the hamstrings and lower back, relieves sciatica pain. Can help regulate menstrual flow and stimulates the ovaries.

Notes

• Until the hamstrings and lower back are flexible, lower as far as possible without excessive pain.
• With each exhale try to deepen the stretch.