Practicing yoga is a right step towards healthy life. Mothers, here is a yoga pose to try. Be sure to be comfortable and not cross your limits.
For Back Pain and Relieving Belly Weight: Wide-Angle Seated Forward Bend
Upavistha Konasana or Wide–Angle Seated Forward Bend
This pose will help take some of the pressure off your low back and give you a break from the weight of your belly.
Sit with legs extended straight in front of you. Spread legs wide, like a straddle, but don’t push yourself too hard to force your legs apart. With a flat back, lean chest toward ground and place forearms on the ground in front of you, feeling the stretch in your hips.
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Pose Information
Sanskrit Name
Upavistha Konasana
Pose Level: 1
Contraindications and Cautions
Lower-back injury: Sit up high on a folded blanket and keep your torso relatively upright.
Modifications and Props
Beginners might not be able to bring the torso forward toward the floor. Take a bolster or a thickly rolled blanket and lay it on the floor in front of you, its long axis perpendicular to your pelvis. Exhale into the forward bend and lay your torso down on this support.
Deepen the Pose
Advanced students can help themselves move into the forward bend. Perform steps 1 and 2 in the main description above. Then reach out and wrap your index and middle fingers around the big toes, each pair of fingers secured in place with the thumb. Pull back on the toes as you lean forward, but push actively through the bases of the big toes to keep the inner and outer ankles even. Bend your elbows out to the sides and lift them away from the floor as your torso descends.
Theraputic Applications
Arthritis
Sciatica
Detoxes kidneys
Preparatory Poses
Baddha Konasana
Dandasana
Prasarita Padottanasana
Supta Baddha Konasana
Supta Padangusthasana
Follow-up Poses
Upavistha Konasana is a good preparation for most of the seated forward bends and twists, as well as the wide-leg standing poses. It might also be used to get ready for:
Baddha Konasana
Bakasana
Gomukhasana
Malasana
Padmasana
Siddhasana or Sukhasana
Supta Padangusthasana
Benefits
Stretches the insides and backs of the legs
Stimulates the abdominal organs
Strengthens the spine
Calms the brain
Releases groins
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