Upavishta Konasana Drills

Some quick drills to mobilize the hips and strengthen the core.

Wide Leg Lifts

Engage the lower belly (bandhas!). Inhale lift the legs to tap the feet. Exhale let the legs down.

Wide Legs Open Close

Leave the legs up, holding the outside of the feet. Maintain your balance on your bottom as you exhale close the legs and inhale open wide. Keep lifting the chest.

Wide Legs Balance

Take the head back and balance for 5 breaths.

Use the Bandhas

... to hold the legs in the air. Let the legs down slow.

Fold Forward

Grab the ankles or the sides of the feet and reach the chest toward the floor. Breathe here.

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