K O N A S A N A   O R   P A R C H V A T A N A S A N A

This asana is regularly practiced in South India. It is recommended that this asana is performed daily because apart from its own highly beneficial effects, Konasana also greatly enhances the beneficial effects of Paschimottanasana.

The name of this asana is composed from the following Sanskrit roots: parchva and tan means stretch. In Northern India this asana is named Konasana, kona means angle, thus Konasana means "the angle asana".

WHO CAN PERFORM THE ASANA?
Anyone can attempt to perform this asana, there are no adverse effects from performing it.

HOW TO PERFORM THE ASANA

EXECUTION ON THE LEFT SIDE

STARTING POSITION
Stand with your feet 60-80 centimetres apart.

FIRST STAGE
Bring your hands behind your back and firmly press your palms together, place your hands in between the shoulder blades with the fingers pointing upwards. If you cannot do this in the beginning, because the shoulders are stiff, simply bring your hands together on your back.

The position of the hands while performing Konasana straightens the spine and limits the bending of the dorsal area. In this asana, the lumbar area is being flexed. Rotate your torso and your left leg towards the left, at 90 degrees. Look straight ahead.


SECOND STAGE
Keep the spine straight and the gaze towards the front, bend your torso forwards. The movement should start from the sacral area and transmit the curve of the back progressively from the lower part to the upper, and not vice versa. Bring the chin as close as possible to the leg, in an attempt to place it on the knee.


Exhale slowly and deeply, one time only, while you lower your torso so that your chin reaches the knee.

FINAL POSE
When the chin has reached the lowest point on the left leg, remain still and breathe deeply, focusing on the exhalation, which you will perform by contracting the abdominal muscles.


The inhalation and exhalation will be performed by partially closing the glottis. During this interval of stillness, try to push your chin (not your nose) as low as possible on your leg, in order to enhance the stretching of the spine.

The goal of this asana is to stretch the spine, not curve it. Bending over to the front accentuates the stretching of the back. Remember to keep the legs stretched.

Return to the starting position by lifting the spine back to the vertical position from its upper part to its lower, relating the upward movement with the inhalation.

FOCUS WHILE PERFORMING KONASANA ON THE LEFT SIDE
While performing this asana, focus on the stretch of the spine. The mind needs to follow the uncoiling of the spine, vertebra by vertebra, starting from the area of the sacrum. Focus on the abdominal area as well.

Perceive the telluric energies rising up your legs and their accumulation in Muladhara Chakra. Perceive the activation of Muladhara Chakra in its receptive aspect and notice an enhanced vitality.

Simultaneously, perceive the activation of Anahata Chakra, the awakening of the affective capacities, and the harmonization of the affective level with the vital level.

EXECUTION ON THE RIGHT SIDE

STARTING POSITION
Stand with your feet 60-80 centimetres apart.

FIRST STAGE
Bring your hands behind your back and firmly press your palms together, place your hands in between the shoulder blades with the fingers pointing upwards. If you cannot do this in the beginning, because the shoulders are stiff, simply bring your hands together on your back.

The position of the hands while performing Konasana straightens the spine and limits the bending of the dorsal area. In this asana, the lumbar area is being flexed. Rotate your torso and your right leg towards the right, at 90 degrees. Look straight ahead.

SECOND STAGE
Keep the spine straight and the gaze towards the front, bend your torso forwards. The movement should start from the sacral area and transmit the curve of the back progressively from the lower part to the upper, and not vice versa. Bring the chin as closely as possible to the leg, in an attempt to place it on the knee.

Exhale slowly and deeply, one time only, while you lower your torso so that your chin reaches the knee.

FINAL POSE
When the chin has reached the lowest point on the right leg, remain still and breathe deeply, focusing on the exhalation, which you will perform by contracting the abdominal muscles.

The inhalation and exhalation will be performed by partially closing the glottis. During this interval of stillness, try to push your chin (not your nose) as low as possible on your leg, in order to enhance the stretching of the spine.

The goal of this asana is to stretch the spine, not curve it. Bending over to the front accentuates the stretching of the back. Remember to keep the legs stretched.

Return to the starting position by lifting the spine back to the vertical position from its upper part to its lower, relating the upward movement with the inhalation.

FOCUS WHILE PERFORMING KONASANA ON THE RIGHT SIDE
While performing this asana, focus on the stretch of the spine. The mind needs to follow the uncoiling of the spine, vertebra by vertebra, starting from the area of the sacrum. Focus also on the abdominal area.

Perceive the telluric energies rising up your legs and their accumulation in Muladhara Chakra. Perceive the activation of Muladhara Chakra in its emissive aspect and notice and enhanced vitality.

Simultaneously, perceive the activation of Anahata Chakra, the awakening of the affective capacities, and the harmonization of the affective level with the vital level.

ERRORS TO AVOID

• Placing the hands improperly or too low. In the beginning of the practice, this situation is acceptable but in time you need to strive for constant improvement.
• Beginning the uncoiling of the spine with the lower part.
• Forgetting to synchronize the breath with the movement.
• Placing the nose on the leg instead of the chin.

EFFECTS
This asana has all the beneficial effects of Paschimottanasana plus the stretching of the rib cage plus the beneficial action on the thighs. The stretching of the muscles of the legs will help to perfectly execute Paschimottanasana.

THE MUSCLES
This pose stretches the rib cage and the abdominal muscles.

THE JOINTS
Konasana has beneficial effects on the joints of the shoulders, the most beneficial effects are on the joints of the thighs and the legs and the joints of the legs are greatly energized as well.

THE SPINE
During the stretching movement the nerve endings starting from the spine are greatly stimulated. This asana has beneficial effects in the cases of sciatic problems, and even lordosis.

THE ABDOMINAL ORGANS
During the still stage of the asana, if you follow the instructions regarding the profound exhalation, and the contraction of the abdominal muscles, the entire area of the abdomen will be massaged.

THE THORAX
This asana enhances the thorax and brings the ribs into a correct angle with the spine. Konasana is a perfect exercise for preparation in order to perform pranayama, as it helps the ribs regain their mobility.