Urdhva Konasana

(Upward Angle Pose)

This is an inverted asana (yogic posture) in which the legs are extended up a wall and spread apart. Inverted postures reverse the flow of blood and the heart is forced to pump against gravity. This is a gentle form of cardiac exercise.

The pose is wonderful for relieving tired legs and general physical fatigue. In Urdhva Konasana the legs are given a good stretch and the back is rested.

1. Lie on a flat surface close to a wall.

2. Bring your buttock bones to the wall and straighten the legs up the wall, taking them wide apart. The legs should be about 90 degrees apart and even from the midline. Observe that the whole back of each leg is lying evenly against the wall. Roll the legs in so that your feet and knees do not turn out. Press your legs into the wall.

3. Check that the whole back is on the floor with your weight evenly distributed on both sides of the body.

MANOA YOGA CENTER
Shelley Choy, co-director of Manoa Yoga Center, demonstrates Urdhva Konasana.

4. If the back of your legs are stiff, the buttock bones will curl up and the sacrum will come off the floor. If this is the case, move away from the wall until the sacrum is evenly flattened on the floor.

5. Now, take your arms overhead, in line with the shoulders, and extend them along the floor.

6. Relax the muscles of your face and observe the flow of breath at the nostrils. As you inhale, stretch the back of the legs from the buttock bones to the heels and straighten your arms fully. As you exhale, press your legs into the wall and extend the sides of the trunk as you extend the arms. This coordinated action of the arms and legs stretches spine and back muscles.

7. Do this for some time, then relax, maintaining the length of the trunk and position of the legs. Breathe evenly and quietly.

Ray Madigan and Shelley Choy are certified Iyengar Yoga teachers and co-direct the Manoa Yoga Center at Manoa Marketplace. Visit www.manoayoga.com or call 382-3910. Manoa Yoga Center, the authors and the Star-Bulletin take no responsibility for any injury arising from the practice of these yoga postures. Readers should seek a doctor's approval before commencing this yoga practice.