[Pose Of the Week] Supported Seated Wide-Legged Forward Fold (Beginner)

Gently release tension in the back, legs, and more with Supported Seated Wide-Legged Forward Fold…

Supported Seated Wide-Legged Forward Fold (Salamba Upavista Konasana) – also known as Supported Wide-Angle Seated Forward Bend, or Supported Seated Straddle Pose – is a supported yoga pose that provides a deep stretch for the inner thighs and a gentle stretch for the lower back and hamstrings, and helps to calm the nervous system, reduce stress, and promote relaxation. It also stretches the groin and thighs and releases tension in the neck and shoulders.

When done correctly, this pose is safe throughout all trimesters of pregnancy, and it’s also a great restorative yoga pose overall.

You may sit on a folded blanket for comfort. For those with tight hamstrings, you may wish to place a rolled blanket or towel under the backs of your knees. To deepen the pose, slide your forearms forward on the blocks or chair for a deeper stretch. If you are pregnant, remember to leave space for your growing baby, and use additional supports as needed to keep your belly from resting on the floor.

Those with groin or hamstring injuries, sciatica, severe neck problems, or SI joint dysfunction should avoid this pose.

You will need a few props for this pose, including a yoga mat, several folded blankets, and either a bolster and a couple of yoga blocks or a chair.

How to Do Supported Seated Wide-Legged Forward Fold:

  • Begin seated on the floor with a folded blanket on the seat of a chair in front of you or with a bolster on the floor with blocks on top of it.
  • Open your legs into a wide straddle position around the legs of the chair or around the bolster. Feel your sit bones pressing down into the floor with your knees and toes facing the sky.
  • Lengthen through your spine on an inhalation, and on an exhalation, hinge at your hips, and gently fold forward into a supported forward bend (see figure). You can have your forearms resting on the blocks, your arms folded on the chair, or your hands reaching for the back of the chair; adjust to what feels comfortable for you.
  • You can either keep your head and neck upright, gazing forward, or rest your forehead on top of your folded arms if you’re using a chair.
  • Take several slow, deep breaths, melting into the support. Sense all the places you feel your body making contact with the props and the ground, and allow yourself to settle. Turn your attention inward and focus on your breath. If you feel any pain or discomfort, gently come out of the pose.
  • You may stay in this pose for 3-5 minutes, or as long as it is comfortable for you. To come out of the pose, slowly lift your head away from the supports, and gently straighten up, keeping your back flat and long. Rest in Easy Pose for a few minutes, allowing your body to adjust to the change in position before standing.




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