Upward Seated Splits


Urdhva Mukha Upavistha Konasana

Translation: Upward Facing Seated Angle Posture

This yoga posture can be sequences well with many of the splits variations. It is nice to open the chest and shoulders after suppressing the area. There are also many Vinyasa flows that move in and out of this.
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Vinyasa Yoga Sequencing and Flowing
Vinyasa Yoga postures to transition from and to:

Paschimottasana Yoga Posture Janu Sirsasana Janu Sirsasana yoga pose handstand scorpion Yoga Posture Janu Sirsasana Yoga Posture Janu Sirsasana Yoga Posture Parivrtta Janu Sirsasana Shooting Bow Pose Balasana child pose Virasana Hero Pose Navasana boat pose Yoga Posture Kapotasana Yoga Posture Kapotasana Yoga Posture Kapotasana Downward Facing Kapotasana Yoga Posture hanumanasana Yoga Posture yoga position asana handstand scorpion Yoga Posture supta konasana Baddha Konasana Bound Angle Pose Yoga Posture Parivrtta Janu Sirsasana Downward Facing Dog pose Shooting Bow Pose


Paschimottasana Janu Sirsasana Eka Pada Upavistha Parivrttasana Parivrtta Janu Sirsasana Janu Sirsasana II Parivrtta Janu Sirsasana II Parivrtta Janu Sirsasana III Parivrrta Janu Sirsasana IV Balasana Virasana Navasana Salamba Kapotasana Kapotasana Ardha Kapotasana Adho Muka Kapotasana Hanumanasana Halasana Yoganidrasana Supta Konasana Baddha Konasana , Parivrtta Upavistha Konasana Parsva Upavistha Konasana Akarna Dhanurasana


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Yoga Teacher Tips
This is a quick counter balance pose in many circumstances an example being Janu Sirsasana when one knee is bent and the spine is in a forward bend. The spine and knee are opened well so it’s a good counter pose or lead into your next posture.

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Fingers can be facing different directions for a slightly varied shoulder stretch.


“Place your knee gently into your students back. Ask if the knee is causing the spine strain. Place in hands on the front of the shoulders and pull the skin lightly back towards you while pushing one knee or two into their upper backs. This will open the students chest and make them aware of a greater range of motion. “

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