Seated Straddle Pose Head HandsTummee Yoga Cues
| 1. | Hips: | externally rotated, forward bend |
| Sit bones: | pushing down for a strong spine | |
| 2. | Legs: | wide apart, back knee pressing down |
| Thighs: | back thighs pushing buttocks down, upper thigh lifting towards hips | |
| Feet: | flexed, heels pushed down, active arch, toes wide and pointed up | |
| 3. | Spine: | lifted from base, lengthened forward |
| 4. | Shoulders: | engaged, away from ears, scapula away from each other |
| 5. | Chest: | broad to support the upper back, sternum to floor |
| Chin: | lower jaw to floor | |
| Head: | rested on hands | |
| 6. | Arms: | rested, bent, on the floor, elbows in one line, palms one on another |
| 7. | Muscles: | hip flexors, gluteus, quadriceps, pelvic floor, core, hamstrings |
| Navel: | pulled in and up to support lower back | |
| 8. | Breath: | exhale deep for forward bend |
| Gaze: | closed or softly down |
Learn more:Seated Straddle Pose Head Hands Tummee Yoga Cues
Seated Straddle Pose Head HandsBenefits
Seated Straddle Pose Head Hands (Upavistha Konasana Sirsa Hasta) is a similar practice to Seated Straddle Pose, with a difference in the position of the hands. Hence the benefits of the same apply here. Further, the hands under the head create a sense of relaxation in such a deep stretch.
Learn more:Seated Straddle Pose Head Hands Benefits
Seated Straddle Pose Head HandsContraindications
Seated Straddle Pose Head Hands (Upavistha Konasana Sirsa Hasta) comes with the same limitations as Seated Straddle Pose (Upavistha Konasana). Hence the same can be referred to. Importantly avoid overstretching. Exhale to bend forward. Hyperextension without breath awareness may lead to misalignment of the hip and sacroiliac joints.
Learn more: Seated Straddle Pose Head Hands Contraindications
Seated Straddle Pose Head Hands Variations
Below are some common variations of the yoga pose Seated Straddle Pose Head Handswith base pose as Seated Straddle Pose(Upavistha Konasana).
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Seated Straddle Pose
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Seated Straddle Pose Prep
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Seated Side Straddle Pose
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Seated Side Stretch Pose
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Upward Seated Straddle Pose
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Learn more: Seated Straddle Pose Head Hands Variations
Seated Straddle Pose Head HandsSteps
Given below are the step-by-step instructions to follow for the practice of Seated Straddle Pose Head Hands (Upavistha Konasana Sirsa Hasta):
- Begin the practice seated in Dandasana (Staff Pose). Keep your palms behind you and lean back over your body. Little by little, while inhaling, spread your legs in the widest V possible without overstretching your inner thighs or hamstrings.
- Exhale here completely in Upavistha Konasana Variation Sitting Upright (Seated Straddle Pose Variation Sitting Upright). With both legs stretched out, raise your buttocks off the floor, place the palms behind you, widen the legs without overstretching, and then be seated.
- Seated here for about 2-3 breaths, ensure the hips are opened equally outwards (external rotation), and the sit bones are grounded. Bring your hands to rest in front of you as you straighten your back taking it long upwards.
- Extend the feet out, pointing the knees and the toes up. Make sure you don't curl the knees or the ankles.
- When comfortable, inhale and raise the spine up and straight, pulling the navel into the spine. And as you exhale, bends forward from the hips by walking your hands in front of you. Exhale completely here. Firstly place your elbows on the ground (Refer: Seated Straddle Pose Prep). With every exhale, feel the extension from the lower hip and go deeper. Then keep your arms straight on the floor and try to touch the head on the ground in Seated Straddle Pose.
- Finally, bend your hands at the elbows and place your palms one on the other to rest your head on the hand in the final position. Using the support of the toes, which are pointed upwards, expand the chest and the neck and bring the face close to the floor to rest your head on the palms.
- Stay here in Upavistha Konasana Sirsa Hasta for about six breaths, keeping the spine neutral. Keep the eyes closed to focus on the stretch and breathing completely.
- Get comfortable here, taking the spine forward with every exhalation without putting too much pressure on the inner thighs.
- To release, exhale, lift your head up, and unfold the arms. Inhale and raise the body up and come back in Upavistha Konasana Variation Sitting Upright, walking your hands back. Release the widened legs and return to Dandasana.
- Cool down or counter the stretch with Seated Windshield Wiper Pose. Cat Cow Pose Bound Angle Legs is also a good option.
- Finally, relax in Balasana or Dandasana Hands Back Knees Bent.
The support of a folded blanket or pillow beneath the buttocks will help beginners who find it difficult to sit tall and straight.
Learn more: Seated Straddle Pose Head Hands Steps
Seated Straddle Pose Head Hands Yoga Sequence Preparatory Poses
Upward Facing Seated Straddle Pose
Seated Straddle Pose Prep
Seated Side Straddle Pose
Seated Straddle Pose Variation Sitting Upright
Seated Forward Bend Pose
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Seated Straddle Pose Head Hands Yoga Sequence Relaxing Follow-up Poses
Seated Side Straddle Pose
Bound Angle Pose
Staff Pose
Corpse Pose
Wind Release Pose
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Seated Straddle Pose Head Hands Yoga Sequence Relaxing Follow-up Poses
Turtle Pose Hands Locked
Boat Pose Variation Scissors Flow
Bound Lotus Pose
Scorpion Pose
Half Pigeon Pose Variation Back Ankle Lift
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How to do Seated Straddle Pose Head Hands
The below cues and yoga sequences added by yoga teachers show multiple ways to do Seated Straddle Pose Head Hands depending on the focus of your yogasequence and the ability of your students.
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Good props here are a bolster or block to avoid overstretching the hamstrings and inner thighs
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Extend the torso forward and gently rest in the forward bend
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let's take one more breath and Then exhale coming back to center now this time. We're going to extend the other leg so both legs are straight You're going to take that pillow bring it over to the front of your mat or in front of you Then you just going to fold it or keep it flat Get into a comfor...
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Inhale arms up Exhale arms fold in front of you as you rest your head on them.
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come to a seated position and bring legs wide for seated straddle inhale arms up exhale fold forward resting head on hands or on a block
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exhale to lean forward, dont curve back too much.
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Upavistha Konasana Sirsa Hasta, Seated Straddle Pose, Head to Hands Benefits: Stretches and strengthens muscles of shoulders, spine, hamstrings, neck, core, and groin. Improves flexibility. Stimulates internal organs Reduces anxiety and clams the mind Contraindications/Concerns: Avoid in severe l...
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We'll slowly come up, sweeping the legs out in front of you. Give the legs a wiggle and open them wide into seated straddle. Fold forward between the legs going as far as comfortable -- on the elbows or head to the mat or resting on your hands. Let your body open up, muscles relax. If it feels ri...
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Give the legs a wiggle and open them wide. Fold forward between the legs going as far as comfortable, on the elbows or head to the mat. Option to place a bolster under the torso for support or a block under the forehead.
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accompagner la posture par une respiration profonde et consciente, stable, le temps ralenti, l'espace se dilate respirez ressentez
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You can bring your hands in front of you and rest your forehead on your hands, or keep your arms straight in front of you
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Upavistha Konasana Sirsa Hasta, Seated Straddle Pose, Head to Hands Benefits: Stretches and strengthens muscles of shoulders, spine, hamstrings, neck, core, and groin. Improves flexibility. Stimulates internal organs Reduces anxiety and clams the mind Contraindications / Concerns: Avoid in severe...
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- added on by a yoga-teacher-in-training
Props such as blocks or bolster can provide support for the forehead
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Relax every muscles, the feet, the legs, the shoulders Nothing is active Let it go
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Discover more cues, teaching ideas, and how to do steps at How to Do Seated Straddle Pose Head Hands
Seated Straddle Pose Head Hands Yoga Sequences
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Seated Straddle Pose Head HandsTitles in English and Sanskrit
Many yoga poses have multiple titles because of differences in their Sanskrit to English title translationor a specific title becoming popular because of it's common usage amongst yoga teachers and yoga practitioners.Below are common titles of Seated Straddle Pose Head Hands:
- Seated Straddle Pose Head Hands
- Upavistha Konasana Sirsa Hasta
Seated Straddle Pose Head Hands Sanskrit
Seated Straddle Pose Head Hands sanskrit title is Upavistha Konasana Sirsa Hasta. Please click on the link below to listen to Sanskrit pronunciation of Seated Straddle Pose Head Hands:
Play Sanskrit audio pronunciation for Upavistha Konasana Sirsa Hasta
More about Seated Straddle Pose Head Hands
- Tummee Yoga Cues
- Benefits
- Steps
- Contraindications
- How To Do
- Titles in English and Sanskrit
