Open angle forward bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Open angle forward bend )

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Name of exercise  Open Angle Forward Bend
Other names of exercise Open angle forward bend
Description of exercise Open angle forward bend, also known as Upavistha Konasana, is a yoga pose that stretches the hamstrings, inner thighs, and lower back. To perform this exercise, sit on the floor with your legs spread wide apart and your toes pointing up. Inhale and lengthen your spine, then exhale and slowly fold forward from the hips, keeping your spine straight. You may use your hands to support your weight or rest them on the floor in front of you. Hold the pose for a few breaths, then release and repeat. This exercise helps to improve flexibility, relieve tension in the lower back, and calm the mind.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit with legs straight out in front.
  • Open legs by moving them apart.
  • Grasp toes with hands.
  • Keep kneecaps upward.
  • Lean forward, touching forehead to floor.
  • Hold and perform breathing drills.
  • Move legs apart farther as possible.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Hamstring, Inner Thigh
    Category of Exercise Streatching
    Type of Exercise __
    Body Position Sitting
    Difficulty Level High
    Direction of Exercise Flextion, Abduction
    Type of Action Flexion, Extension, Depression, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves flexibility
  • Strengthens legs and spine
  • Calms the mind
  • Stimulates abdominal organs
  • Relieves back pain
  • Increases blood flow to the brain
  • Reduces stress and anxiety
  • Stretches hips and hamstrings
  • Improves digestion
  • Relieves headaches and fatigue

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Open angle forward bend, also known as Uttanasana, is a popular yoga pose that provides many benefits such as stretching the hamstrings, calves, and hips, improving digestion, and calming the mind. However, there are certain situations where it is best to avoid this exercise.Firstly, individuals with back injuries or chronic back pain should avoid this pose as it can aggravate their condition. Pregnant women should also avoid this pose, especially in the later stages of pregnancy, as it can put pressure on the abdomen and potentially harm the baby.Furthermore, people with high blood pressure, glaucoma, or heart conditions should avoid this pose as it can increase blood pressure and strain the eyes. If you have any of these conditions, it is best to consult with a healthcare professional before attempting this exercise.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before attempting the pose
  • Do not force the stretch, listen to your body’s limits
  • Keep your back straight and avoid rounding your spine
  • Engage your core muscles to support your back
  • Do not lock your knees, keep them slightly bent
  • Keep your feet hip-width apart for better balance
  • Do not hold your breath, remember to breathe deeply
  • Do not jerk or bounce while in the pose
  • Use props such as blocks or a chair for support if needed
  • Stop immediately if you experience any pain or discomfort.

    • Helpful in Diseases

  • Lower back pain
  • Sciatica
  • Herniated disc
  • Degenerative disc disease
  • Osteoporosis
  • Scoliosis
  • Tight hamstrings
  • Digestive issues
  • Stress and anxiety

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    Frequently asked questions

     

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