How To: Wide Legged Seated Forward Fold Pose (Upavishta Konasana) Modifications & Tips

Transcript

hey y'all Nico here welcome back to my channel and if you're new here thanks for joining me I'm Nico today's video is another yoga pose tutorial where I show you how to get into different yoga poses so today we are working on a wide leg seated forward fold or upavista konasana so let's go ahead and get started so we will get started a seated with our legs extended out on either side of our body and you can kind of scoot your hips forward and widen your seat if you like so they want to make sure we're sitting nice and Tall our knees are pointing up towards the ceiling our toes are flexing back towards the face and almost think about pressing the toe Mounds away from you again we sit nice and tall we sweep the arms up inhale spine is nice and long exhale we keep our spine long as we start to fold forward so you can let those hands just come to the ground and then start to walk your hands forward until you feel a stretch or until you reach a point where you can feel like you can stop we want to avoid rounding our spine so keep your spine long as you fold forward maybe you come down to your forearms Maybe not maybe you're up super high and sitting straight up is enough for you so it's all about listening to your body your body talks to you in many different kinds of ways as you start to settle into the pose maybe you can begin to come down a little bit deeper maybe you are already deeper and your chest can come to the ground everybody's different so remember to work within your personal range and then to come out of it we'll just walk our hands back so as far as modifications go placing a pillow underneath your hips if you tend to be tighter in the hips will kind of help you out when it comes to being in these types of seated positions and these types of poses where you're we're opening our hips up so you can always grab a pillow put it underneath the hips for some elevation if you're tight in that area also if your hamstrings are tight if your legs don't come too straight it's okay to have a little Bend in your knees or a bend in your knees as long as we have those knees pointing up towards the ceiling we don't want to Cave the knees in or let them fall out knees pointing up to the ceiling and you can still fold forward and find a nice stretch in your back and in your legs which if I didn't mention before this pose is great for stretching your hamstrings stretching your calves stretching your lower back and you're groin so again if you're bending your knees as long as your knees are pointing straight up you should be fine if sitting a wide legged is enough for you and you don't even need to fold forward that's okay too you can stay seated straight up and your hands can just come in front of you or they can come behind you and again you can bring a pillow underneath your hips just to help open up your hips a little bit more that elevation will help you out so again as you fold forward just making sure you're keeping the spine long you're flexing the toes back towards the face your knees are pointed up towards the ceiling press those toe Mounds away and just walk your hands forward and again as you start to settle down into the pose you might be able to come a little bit deeper some days I'm more flexible in my hips than others so just remember to listen to your body each time you're doing any pose so hopefully this helped you learn about why leg it's seated forward fold leave a comment down below letting me know what types of poses you'd like me to do a tutorial on next don't forget to like share and and as always thank you for watching peace and love