Upavistha Konasana

Upavistha Konasana (Wide Angle Seated Froward Bend) is a great pose to bring circulation and energy to the entire abdominal region which tends to get a little crowded during pregnancy. It helps elongate the spine relieving pressure on the heart, lungs, and diaphragm and reduces sciatic nerve pain by stretching the hamstring muscles.

To begin, bring a folded blanket up against the wall so that your sitting bones can rest on the blanket and your thighs hang off the front edge. Sit down with your back resting gently against the wall legs together and straight out in front of you. Place your fingertips on the floor beside you, descend your sitting bones into the blanket and extend your crown towards the ceiling. There should be a space between your lower back and the wall; if not fold the blanket higher and try again.

Extend from the center of your breastbone out both collarbones bringing your shoulder blades towards one another. Exhale and open your legs out to sides in a V, making sure that the right and left legs have moved out equally. Your center thighs, knees, center ankles, and toes all point up towards the ceiling. Activate the legs by pressing out the toe mounds and heels and drawing the toes towards you. Descend the quadriceps into the floor and pressing into the hands, lift the breastbone allowing the head to float towards the ceiling. Inhaling, raise your arms above your head. Exhale and gently fold forward at the hips floating the arms down in front of you. Elongate from the base of spine out the crown of the head. Check to see that you did not allow your legs to role out to the sides.

Breathe deeply and visualize oxygen and nourishment circulating to your baby. Hold the pose for 30 seconds to start and gradually work up to 5 minutes as you are able. Take care not to strain the inner legs or round the back.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s