Wide-Angle Seated Forward Bend (Upavistha Konasana)

A Prenatal Yoga Pose for Hip Opening and Hamstring Stretch

Watch how it’s done below!

At Prenatal Yoga Center, we design yoga practices to enhance flexibility, promote relaxation, and provide safe modifications for every pregnant student. Wide-Angle Seated Forward Bend is a seated pose that opens the hips, stretches the adductors and hamstrings, and encourages gentle alignment. This pose is beneficial for releasing tension in the pelvic area and improving overall flexibility.

Benefits of Wide-Angle Seated Forward Bend

The Wide-Angle Seated Forward Bend provides several important benefits for pregnant people:

Hip Opening: Gently opens the hips, creating space and improving flexibility.
Adductor and Hamstring Stretch: Stretches the inner thighs and hamstrings, relieving tension and promoting relaxation.
Pelvic Floor Release: Encourages a gentle release of tension in the pelvic floor, promoting balance and comfort.

Alignment Tips for Wide-Angle Seated Forward Bend

To practice Wide-Angle Seated Forward Bend safely and effectively, follow these alignment cues:

Sit on a Blanket: Begin by sitting on a blanket to elevate your hips and ensure proper alignment. If your tailbone tucks under, add another blanket to sit higher.
Position Legs Comfortably: Widen your legs to a distance that feels comfortable for you. Do not force your legs straight.
Active Feet: Keep your feet actively flexed to protect your knees and engage the muscles of the legs.
Check Your Pelvis: Ensure your tailbone is not tucking under. Ideally, your weight should be balanced on your sit bones, with your pelvis in a neutral position.
Lengthen Your Spine: Maintain a long spine and avoid rounding your back. This helps prevent strain and ensures the stretch is effective.
Deepen the Stretch: To deepen the stretch, place your hands on blocks and slowly walk them forward. Focus on hinging from the hips rather than collapsing through the upper back.
Coming Out of the Pose: To exit, walk your hands back, sit upright, and bring your hands under your knees as you draw your legs back together.

Modifications for Wide-Angle Seated Forward Bend

Wide-Angle Seated Forward Bend can be modified for comfort and accessibility for all expecting students:

Narrow the Pose: If you have SI (sacroiliac joint pain), SPD (symphysis pubis dysfunction), breech baby, or placenta previa, take a narrower stance to reduce strain.
Elevate Hips: Sitting higher on blankets helps keep the pelvis neutral and prevents discomfort in the lower back.
Keep Legs Closer: If needed, keep the legs closer together to reduce tension in the hips and thighs.

Category of Pose

Type: Seated Pose
Focus Areas: Hip opening, adductor and hamstring stretch, pelvic floor release
Modifications: Narrow leg position for SI, SPD, breech, or placenta previa; elevate hips with blankets

The Wide-Angle Seated Forward Bend (Upavistha Konasana) is a calming and effective pose for opening the hips, stretching the inner thighs, and promoting relaxation. With proper alignment and modifications, pregnant students can safely enjoy this pose to enhance flexibility and relieve tension during pregnancy.

Join Our Prenatal Yoga Classes Today! Experience the benefits of Wide-Angle Seated Forward Bend and other supportive poses in our expert-led prenatal yoga classes. Strengthen your body, stretch your spine, and prepare for a comfortable pregnancy with Prenatal Yoga Center.