Seated wide angle forward bend Seated wide angle forward bend stretches the inner thighs and the hamstrings.
This calms the mind and removes stress. Do not round your back. To avoid rounding your back, bend forward from your hips and lean forward from the chest not the forehead. It is more important to lengthen your spine rather than reaching forward as far as possible.
The angle between your legs should not exceed 90 degree to avoid straining the ligaments of the hips. Your knees should not be locked. Imagine your body softening with each exhalation in this pose. It is easier on the knees and ankles than other seated poses.
Sit on the edge of the folded blanket and rest your upper body against the bolster to reduce the tightness in the inner thighs and hamstrings as well as to modify the pose if you have back problems. Bending your knees slightly with kneecaps pointed upward will help you in bending forward. Sitting with your back against the wall without straining the upper body will stretch your legs without straining the back. But use caution with this pose if you have hip or knee injury.
How it is to be done – sitting.
Suitable for – Everybody.
Steps - Actual procedure for that asana.
1. Begin in staff pose.
2. Your spine should be erect when you spread your legs apart as is comfortable. Your legs are straight with knees and toes facing the ceiling.
3. Press the back of your thighs firmly into the floor.
4. Inhale and raise your arms above your head, palms shoulder width apart and arms facing forward. Elbows should be straight but not locked. Your shoulders should be relaxed.
5. Keep your arms straight and exhale when you bend forward from your hips and keep your arms on the floor between your legs. Back should be straight and flat.
6. Release your pelvis forward and down to elongate the spine. Ensure your head, neck and shoulders are relaxed and aligned.
7. Remain in this pose for 15 to 60 seconds and then go back to staff pose.
8. Release the pose by inhaling at the time of lifting the arms and upper body to the ceiling to come back to the seated pose. Exhale and let your arms move back to the sides. Go back to staff pose.
Benefits to body parts - Stretches inner thighs and hamstrings.
Other benefits - Calms the mind. Relieves stress.
Precautions - Knee or hip injury.
|
