Posture of the month: Upavista Konasana (Center Splits)

In September, our Posture of the Month is Upavista Konasana, the Center Splits, sometimes also referred to as Middle Splits, Side Splits or Seated Straddle Splits. In Sanskrit, the ancient language of the yogis, it means 'Wide Angle Pose', from Upavistha (open or wide), Kona (angle) and Asana (seat, pose or posture).

The Center Splits are all about opening up and relaxing into the tension felt as you increase the angle, trying to move your legs into a straight line. As an advanced hip opener, Upavista Konasana will likely be a major challenge for most students, but we will offer a variety of alternative postures to practice in the process of working towards the full splits.

As some writers in the yogi world beautifully put it, Upavista Konasana is about going to your limit, yet knowing your boundaries. If you practice it with this little nugget of wisdom in mind, you will enjoy the challenge of getting to the edge, tuning deeply into your body and its capacity, and being kind enough to yourself when to stop, all the while breathing right into the stretch and relaxing.

Benefits of practicing the Center Splits

Whilst looking intimidating, practicing Upavista Konasana has a whole array of benefits. If you find yourself challenged or wanting to give up, make sure to remember: Most postures can be conquered with preparation, patience and persistence! Here are the positive effects you will see over time if you persist practicing the Center Splits:

  • Stretches the adductor muscles of the groin

  • Strengthens the external rotators of your hips (as well as the surrounding muscles incl. the gluteus maximus, medius and minimus)

  • In opening the hips, it can help increase your hip mobility and your general range of motion

  • Strengthens hamstrings and lower back

  • Strengthens your core muscles (for Anatomy fans, that’s your transverse abdominus, rectus abdominus, pelvic floor and obliques)

  • Strengthens your hip flexors (iliopsoas, rectus femoris, tensor fastiae latae, etc) and can therefore help e.g. with sciatica pain

  • Stimulates core muscles and thereby improves the digestion process and tones your belly

  • Your rhythmic breath in this pose can lead to increased blood flow to the brain, which in turn is likely to increase your sense of mental and physical wellbeing

  • Helps you focus and calms the mind

  • Balances both your root chakra (Muladhara) and your heart chakra (Anahata)

Contraindications

Whilst an experienced teacher will support you well and take your individual situation into account, please make sure that you only practice the Splits if you are well enough to do so. If you suffer from any of the following health issues, please consult your doctor or physiotherapist, and let your yoga teacher know before your class begins, so they can offer variations:

  • If you are recovering from a surgery to any internal organs, as well as hips, knees, spine, etc., please do not practice the Splits

  • If you have, or have recently had a slipped disc, or are experiencing issues with your sciatic nerve, please bring it up and pace yourself

  • If you are female and having your period, or are pregnant, please refrain from this type of posture

  • If you suffer from high or low blood pressure or are experiencing migraines

  • Gastrointestinal issues

So are you ready to learn Upavista Konasana? Then come along to Flex regularly and practice with us! There are over 25 classes/week, and we will practice it daily during all of September 2023!

This month, we thank Kelly Golden at Yogabasics.com for her great article on the topic!

Henrike Schreer