Supported Wide Legged Forward Fold

This is an excerpt from ‘The Yoga of Pregnancy: Week by Week’ book by Mel Campbell.

Week 27: Stillness

…

Intention

Pressing the pause button in my daily life,

I will rest my body and mind.

I will invite silence between my words,

space between my thoughts

and stillness between my actions

Asana for the Week

Supported Upavista Konasana

Supported Wide Legged Forward Fold

For this pose I will need a yoga mat and several small cushions.

This pose is suitable for all stages of my pregnancy.

• I sit on my yoga mat with my legs gently stretched out to the sides. I stack some cushions and place them in between my legs. Tilting from my pelvis, I softly fold forward and rest my head on the cushions. My hands rest gently on the floor at either side. I invite stillness into my body and mind, simply enjoying being here with you
• I bring my attention to my breath. I notice the natural pause at the end of my inhalation and at the end of my exhalation
• I focus my mind on the pause at the end of my exhalations, allowing myself to drop into this stillness. I feel its depth and expanse as I immerse myself more fully, more completely into this pause
• Staying here for up to ten minutes, I mindfully repeat this week’s affirmation:

I will be totally relaxed and at ease when I give birth to my baby

Benefits:

Supported Upavista Konasana stretches the inner thighs, hips and groin; relaxes the pelvic-floor muscles; lengthens the spine and releases tension in the lower back. It also helps to alleviate pelvic discomfort symptoms.

Cautions:

If I have pelvic girdle discomfort I will brings my legs closer together, so they are only as wide a my outer hips

Modifications:

If I experience discomfort in the backs of my knees I will bring my legs towards each other until the discomfort diminishes, and place a folded blanket under my knees. To allow more room for you, as my pregnancy progresses I can use a bed or the seat of a chair to rest my head on.

Supported Wide Legged Forward Fold