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Upavista Konasana Vinyasa

The Rowing the Boat Series

Rowing the Boat is a series of six âsanas, which help to stretch the hamstrings, groin, and hip-flexor muscles. This series takes the most patience and MUST be practiced daily to see any improvement or results. The stretching in these poses will cross the line between pleasure and pain many times. Try not to push too far into the pain zone of the postures.

forward row foot to chest

Upavista Konasana

Eka Pada Sirsasana
shooting bow I shooting bow II

Akarna Dhanurasana I

Akarna Dhanurasana II
head to knee side stretch

Janusirshasana

Hasta Padangustasana
  • Seat yourself on your pelvis rather than your tailbone. Open the legs as wide as they will go, while keeping you on your sitting bones. Put your hands behind you and scoot forward with a little bit of a lift. This will open your legs to their maximum width
  • Stretch your hands forward with an exhale (Upavista Konasana)
  • Inhale and stretch up
  • Pivot right and stretch right with an exhale
  • Inhale and stretch up
  • Pivot left and stretch left with an exhale
  • Inhale and stretch up
  • Exhale stretching forward again (Upavista Konasana)
  • Pick up your right foot and pull it up to your chest. Pull the foot to the chest, not the chest to the foot (Eka Pada Sirsasana)
  • Cradle the heel of the foot with your right hand, continuing to lift the leg to the chest. Reach out and touch your left toe with your left hand (Akarna Dhanurasana I)
  • Grasp your right foot with your left hand at the bridge of the foot. Pull the foot across the body, still lifting the leg. Reach out and touch your left toes with your right hand (Akarna Dhanurasana II)
  • Set the right foot down and pull it in against your perineum. Stretch over the left leg and bring your head to your knee (Janusirshasana)
  • Raise your right hand up, and bring it over the top; stretching the right side of your torso (Hasta Padangustasana)
  • Repeat from Eka Pada Sirsasana with the left leg
  • Open both the legs back up. Put your hands behind you and scoot forward with a little bit of a lift. Stretch your hands forward with an exhale (Upavista Konasana)

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