Side Wide-Angle Seated Forward Bend
पार्श्व उपविष्ट कोणासन
Target Muscles
Benefits (6)
- + Stretches hamstrings and inner groin
- + Tones abdominal organs
- + Improves spinal flexibility and mobility
- + Stimulates digestion and metabolism
- + Relieves mild backache and sciatica
- + Opens the chest and shoulders
Avoid If (5)
- - Severe back injury or disc issues
- - Acute hamstring or groin injury
- - Recent abdominal surgery
- - Severe hip injury
- - Pregnancy (avoid deep twist)
About
Side Wide-Angle Seated Forward Bend is an intermediate seated twist that combines a forward bend with a deep spinal rotation. It stretches the hamstrings and inner thighs while invigorating the spine and abdominal organs.
Step-by-Step Instructions
1. Begin in Dandasana (Staff Pose), sitting on a folded blanket to elevate the hips. Spread your legs as wide as comfortably possible, keeping your feet active with toes pointing up.
2. Inhale deeply, lengthening your spine upwards. Place both hands on the floor directly in front of your torso.
3. Exhaling, rotate your torso to the right, towards your right leg. Bring your left hand to the outside of your right foot, or grasp your right big toe with your left hand.
4. Place your right hand on the floor behind your back, fingertips pointing away. Draw your right shoulder back, lengthening through the spine.
5. Inhale, lengthen the spine further, and on an exhale, twist the torso deeper to the right. Rotate your navel towards your right thigh.
6. Use your right hand to support your back and help leverage the twist, while your left hand holds the foot, continuing to turn the torso to the right.
7. Draw the right shoulder blade back and open the chest. Turn your head to gaze over your right shoulder.
8. Hold the pose for 30 seconds to 1 minute, lengthening the spine with each inhalation and deepening the twist with each exhalation.
9. Inhale to slowly unwind from the twist and return to the center.
10. Rest for a few moments before repeating on the other side.