Contraindications:

Avoid any kind of injury in pelvic floor or hips or severe arthritis. Slipped disc.

Preparatory postures:

Janu sirsasana, Parivritta Janu Sirsasana and chakki chalanasana.

Steps for the practice:

  1. Sit widespread legs as shown in the video.https://www.youtube.com/watch?v=bgC7TzrnCLE&t=26s
  2. Bend forward from your hips. Don’t use your spine to bend forward.
  3. Slowly hold the toes with forward bend 
  4. When you are comfortable, touch your head to the floor.
  5. Stay there as per your comfort.
  6. Breathe normally
  7. Slowly come back to your starting position.
  8. Now, please practice Baddha konasana since upavistha konasana is the expansion of your legs and pelvic floor. The contraction should follow post expansion. It will help remove the tension built in muscles during the practice.
  9. If full forward bend is not possible, you can use bricks, a pillow or chair to rest your head initially and then gradually you will be able to rest on the floor in this posture.

Body parts actively involved in:

Pelvic floor, thighs and hips

Muscles actively involved in Upvistha Konasana

Hamstrings, biceps femoris, piriformis, gastrocnemius, semitendinosus, soleus, gracilis and obturator internus

If you always out limits on everything you do, physical or anything else, it will spread into your work, and into your life. There are no limits. There are only plateaus, and you must go beyond them. – Bruce Lee

Benefits of wide angle pose:

 This is very good posture to be done at the end of the yoga session or any intense workout session as it stretches the whole body. However, the hamstrings are stretched intensely. This is very good posture to relieve tension from leg muscles. It helps relieve sciatica pain and calms down the nervous system. The forward bends should be done with the Viargya bhava–means with total surrender. It becomes easier when you allow your body to move forward rather than pushing yourself in the posture. If your mind is rigid, it will become difficult for you to go ahead with intense forward bends like this.