Konasan

Starting position

- Stand erect, with equanimity. Hands by the respective sides, well stretched out,

- Keep the feet parallel to each other maintaining a distance of around two feet.

- Keep the neck straight, chest drawn out slightly.

Sequence of steps

- Raise the left arm from the side and keep it straight, close to the ear. 

- Keeping the left hand close to the head, bend to the right, in the vertical plane. The hips and the legs shouldn't move. Bend only the upper part of the body, and not the waist.

- The knees and the elbows should not bend.

- Simultaneously, slide the right hand down towards the knee. However, do not lean on your legs. 

- Avoid the tendency to lean forward or backward.

Releasing

- Exhaling, come back to the starting position

- Bring the left arm down to the side, without bending the elbows

- Raise the right hand and repeat the posture on the other side, by bending to the left

Benefits of Konasan 

- Enhances the flexibility of the spine 

- Activates the abdominal organs. Improves digestion.

- Helps reduce the fat along the waistline. 

- Stretches the shoulders and the hands.

Limitations / Contraindications

 People with the following conditions have to be careful while doing the asan :

 - spinal injury

 - severe back problems

- hypertension, serious cardiac issues, abdominal issues.

 - frozen shoulder: raise the arms carefully 

- severe arthritis: avoid putting pressure on the knees

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Essential Points

Please take note of the following while practicing Konasan, to maintain the posture in the vertical plane:

- The hand, head, shoulder and eyes should move together.

- The gaze of eyes should also move along with the hand, head and shoulder, otherwise the head will be tilted 

- The other hand should slide along the thigh, without leaning on it. If the hands move forward or backward, one will tend to veer away from the vertical plane.

- Additionally, if you are finding it challenging to bend in the vertical plane, you may stand against the wall, to practice. This will help in the lateral movement.

- You may also observe your posture in the mirror, both the frontal and lateral views, to make corrections.

Workaround for people with problem in the legs

Those who are not able to do the asan in the standing posture, can do it while sitting.

- Put one hand on the thigh while sitting. 

- Raise the other hand and bend to the side, in the vertical plane.