Supported Wide Angle Forward Fold

[Salamba Upavishtakonasana]

This pose helps reduce stress and quiets the mind.

Props Required P:- 1x bolster, 2 or 3 x blanket/ pillows

Organising the Pose

1. Organise a bolster along the longer edge of the mat and pile it up with a blanket or pillows to raise the height.
2. Sit in front of the bolster and blankets pile, with your legs wide open. Support your lower back by sitting on a wedge or a folded blanket.
3. Toes draw back towards the body and knee caps towards the ceiling.
4. Hinge forward from the root of the back ,walking your hands out and resting your forehead on the bolster pile, on your palms. Maintain the length in your spine.
5. Keep breathing in the pose as you allow the body to open at its own rate. Stay with the stillness but make adjustments  to the props or your body as you sink deeper.
6. To come up, bring your hands to the floor to support the torso, inhale and rol up from the hips to protect the spine.

Use of Props

• Try using a chair with a pillow or a block placed on it to increase the height as you place your forehead on the prop.
• Decrease the height of the props as yu stay longer in the pose for a deeper stretch.

Benefits:-

1. Opens the hips and stretches the back and thighs.
2. Stretches the hamstrings, calves and inner thighs.
3. Helps reduce pelvic congestion
4. Stimulates the pelvic region including the ovaries
5. It tones the spine and strengthens it.

Namaste!

Neelanjana Bharadwaj– Yoga Expert