Approaching spring poses such as Upavistha Konasana (seated wide leg forward bend, pictured) requires patience, presence and kindness to say the least!

Remember that key to safe effective yoga practice is remaining connected to ourselves, our breath, not becoming caught up in a mind game of how you should look in a pose, or competitive thinking with self or others.

So why do this? the benefits are in the opening of the inner groins and thighs, deep where the liver channel runs, opening our hips and detoxing our kidneys. All this opening works well with springs wood energy of creating better flexibility. When we have improved mobility of our hips our foundational structure is more steady and our backs feel better too.

Remember to go easy, no hurry and breathe deeply. Take the suggested preparation poses and variations as guided and with practice you will see how your body will open into this beautiful spring pose.

Lean gently and patiently, open both your muscles and your mind and enjoy the benefits.

Here’s how:

Begin seated in Dandasana (seated upright staff pose) and after a few moments lean your torso back slightly on your hands and extend open wide legs (an angle of about 90 degrees). Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees. If you can’t sit comfortably on the floor, elevate you seat with a folded blanket.

Rotate your thighs outwardly, folding your thighs outward direction towards the floor. Important that the knee caps and toes point upwards toward the ceiling. Extend through your heels and press out though the sole of your feet.

Walk your hands forward between your legs with lengthening arms. As in all forward bends, the focus is on moving from your hip joints and keep open length quality the front torso. If you begin bending from the waist, stop and re-establish the length from the pubis to the navel before continuing forward.

Move into the forward bend on each exhalation until you feel a comfortable stretch , aim to stay 1 minute or longer.  Exit the pose on an inhalation with a long open front torso.

This pose focus: wood element liver channel, opening through hamstrings, calves, hips, thighs, knees, spine and groin. It is wonderful therapy for arthritis, sciatica and general detox quality

Precautions: lower-back injury advisable to prop seat with folded blanket folded blanket and keep your torso upright without excessive work in forward movement.

Variations: practice with a partner facing each other with wide legs and support each other gently to move forward with upward front lift, communicate with your partner about depth of stretch and support needed to be comfortable and breathe deeply.

Poses to prepare you: Baddha Konasana, Dandasana, Supta Baddha Konasana, Supta Padangusthasana

Follow-Up Poses: Bakasana (crow), Gomukhasana (cow face), Malasana (garland), Padmasana (lotus), Sukhasana (comfy x legged seated pose), Supta Padangusthasana (supine extended single leg pose)

Enjoy the deep release of opening into this amazing spring pose. With time and gentle practice, you will reap the benefits of spring, with improved flexibility and lightness of being!

Namaste