Tag: Yoga
Hands To Feet Pose (Pada Hastasana): Benefits, Mistakes, and Variations
“Can you touch your toes?”… an age old question and popular benchmark for assessing basic flexibility. Instantly exposing tight hamstrings, and poor mobility from the waist up, it can be a wakeup call for some! Hands to feet pose pada hastasana goes a little further than uttanasana, or the basic forward bend. The idea is […]
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How to Crescent Moon Anjaneyasana Pose: Benefits and Variations
A statuesque-like pose resembling that of Warrior I (But without the mythical backstory and a little more detailed), crescent moon pose is a half-kneeling, low lunge backbend that exposes the front side of the body. The pros to this type of pose? Counteract the stressful effects of bad postural habits, free up the posterior thigh muscles, and produce isometric strength gains in the lower body.
Let’s take a more in-depth look at this novice posture that punches above its weight class in terms of the benefits you can expect.
Muscles Worked During Crescent Moon Pose
It’s true that many yoga postures including the crescent moon pose stretch and strengthen muscles that you’ve probably never seen or heard of. Although you’ll certainly feel it working the larger more obvious body parts too.
Quads, hamstrings, glutes, and calves
Both a lower body strengthening and stretching exercise, the crescent moon pose is based on a stationary lunge and depends on static muscle tension in the thighs, butt, calves, and even the feet. When we bend and extend the hips, knees, and ankles, it’s these leg muscles that make it possible. Inversely, your joints and hip muscles benefit when you train the lower body.
Hip flexors
Crescent moon pose is similar to specific hip flexor stretch techniques. These muscles help bend the thigh at the hip, such as lifting the knee toward the chest. Psoas major and iliacus are the superstar hip flexors that everyone hears about because they play the biggest role in hip flexion along with rectus femoris thigh muscle.
Tight flexors can cause problems with your movement and can be caused by too much sitting or overuse during activities.
Core
Good luck trying to perform any meaningful activity without a solid core…. consisting of abs, obliques, back, hips, and pelvic floor, these muscles are like bodyguards for your spine and pelvis. Protecting and stabilizing these delicate yet crucial areas, your spine is guarded against excessive load, while your body can more efficiently transfer force from the upper and lower body.
How To Do Crescent Moon Pose
If you can nail the crescent moon pose technique you’ll see many of the benefits talked about in a later section in this guide. Make sure to follow along carefully and pay attention to the details as this posture is a weight bearing exercise. Therefore, we want you to maintain healthy joints while building strength and conditioning your body from head to toe.
Check out the step by step instructions and video example we provided below.
Steps
Stand at the top of the mat in mountain pose.
Inhale, then bring your left foot back and come into a deep split, or lunge stance. The front shin should be vertical, with the knee over the ankle. The heel should be directly above the ball of your foot.
Slowly drop the left knee to the floor in a half kneeling position.
Lean forward, place your hands or finger tips on the floor on either side of the lead foot, then straighten the back leg.
Find your balance, square the hips to the floor, and drop the left knee back down on the mat. Flatten the top of your foot on the floor by untucking the toes, to stretch the front of the ankle and foot.
From here, shift the pelvis down and forward, and lengthen the core for a nice full body stretch. Keep your gaze forward.
Then bring your hands up on the right thigh, and gently reverse the the head, neck and shoulders back away from the front knee, to stretch and open up the front of the body.
Next, bring your hands behind your back, interlock your fingers, and move deeper into the stretch.
Finish the pose by reaching both arms up toward the sky angled slightly back with the head, neck and shoulders. If you can, lift the knee up and straighten the leg. Focus on lengthening the spine, and inhale.
To come out, exhale, and bring the arms back down.
Switch your legs to the opposite stance, this time with the left foot forward, and repeat all the steps.
Tips
In a standard lunge, it’s generally recommended to keep the front shin vertical, not allowing it to move forward over the toes, for the safety of the knee joint. However, keeping the back knee down in crescent moon pose diverts the weight load, allowing you to more carefully control and deepen the stretch by letting the knee move forward.
Use a folded blanket or something to cushion your knees if needed.
Place two yoga blocks on either side of the lead foot to elevate your hands if you find it difficult to reach your palms down to the floor. Although, you only need to bring your fingertips down.
Bring both on the inside of the front foot rather than on either side for a slight modification.
Avoid leaning your weight onto your knee. Instead let the pelvis and thigh bear most of the weight load. This will also help you to stay in the pose longer, which means faster benefits.
You could also begin the pose from a tall kneeling position and then step the right foot forward, rather than starting in mountain pose and stepping the left foot back into a lunge stance.
Bring awareness to lengthening the torso by drawing the tailbone down as you stretch upwards.
Close your eyes to challenge your balance
7 Benefits of Crescent Moon Pose
The best part of doing any exercise are the potential benefits that you can get from them. Otherwise, why would we do them? There are many worthwhile advantages of crescent moon pose including enhancing your performing under the sheets too!
Exposes the frontside
Modern technology/lifestyle habits are bad news for our bodies. Many people are minimally active and couple that with burying our heads in the latest entertainment everyday, and things start hurting!
You can help counter the negative effects of tech neck, and poor posture by stretching your body in the opposite direction. Aside from opening up the shoulders and chest, crescent moon stretches the stomach which is a source of stress and anxiety. Having a slouched posture also increases fatigue, so we want to avoid and undo this as much as possible.
Stretches the groin and hamstrings
The goal as with most poses is to find the best way to stretch certain muscles. Crescent moon pose does this from a low lunge stance, separating the legs and using the pelvis to intensify lengthening the under leg fibers and groin area. The obvious side effect of focused stretching is enabling full range of motion in the joints, and preventing injuries.
Strengthens the joints
Athletic activity and overall well-being are highly dependent on the health and mobility of your ankles, knees, and hips. Because if you sustain an injury to any of these joints, it could affect your ability to be on your feet. Unlike when a minor trauma occurs to the wrist elbow, or shoulder (You can still walk). So it’s important to train not just the muscles, but to strengthen our joints too with safe techniques.
May reinforce bedroom performance
While we’ll refrain from too many mischievous references here, you may have heard of “doing kegals” to help you last longer in the bedroom. Well, the idea is to strengthen the canopy-like muscles that form a “floor” at the lower pelvis. These muscles and tissues keep the reproductive organs in place, while also supporting their natural functions. A weak pelvic floor can disrupt your body’s natural ability to control bowels and bladder.
Conditions the body
When you perform intentional weight bearing exercises or poses like crescent moon, you’re maintaining the integrity of your muscles and joints, while also strengthening the bones too. Its a form of isometric resistance activity which is going to benefit people of all ages, especially the elderly population who are at greater risk of bone loss, and subsequent life threatening injuries.
Burns calories
Challenging your balance on the feet, recruiting the major leg muscles, and testing your flexibility seems like a decent recipe for burning calories. Which is what need to happen so you can start peeling off layers of body fat. Of course, you’ll need to combine crescent moon pose with higher intensity activities and adhere to calories in vs calories out model. But getting up and moving is a good way to combat weight gain, stress, and mobility issues.
Need a fat loss checklist? Here are the top 20 weight loss tips to achieve your ideal body.
Retains important skills
As our bodies age, we start to notice things that we didn’t in our youth, like pains, tightness in areas, involuntary cracking, and you get the point. It’s even more imperative to get more involved with healthy exercise routines to ensure everything stays up to maintenance. We can keep those fine movement skills, while giving the body the movement it needs.
Common Mistakes During Crescent Moon Pose
We can spot bad form right off the bad. Check to see if you’re making these form mistakes that will reduce the potency of crescent moon pose.
Not using a mat or cushion
A simple yoga mat may not be enough and anything less will certainly not suffice. If you’re trying to do this pose with minimal knee protection it’s going to be painful and less effective. So, we strongly encourage using a folded blanket or cushion of some type.
Keeping the rear thigh vertical
You won’t achieve much in the way of stretching (important part of crescent moon pose) if your back thigh is vertical, with the hip directly over the knee. You need to move the back knee away from the front foot so that you can achieve the best stretch.
Variations of Crescent Moon Pose
Try these similarly performed crescent moon pose variation to unlock some additional benefits.
Crescent moon hands to knee
As a progression, and to just simply stretch the hip flexors, and groin, stay in a tall half kneeling pose with your hands interlocked on the front thigh.
Crescent moon with yoga blocks
As mentioned in the tips section under the primary crescent moon video demonstration, set up two blocks on either side of the front foot to help you flatten your palms against a surface.
Crescent moon deep hamstring stretch
You’re only going to do one thing different for this variation. While you’re in a forward lunge with your hands on the floor and rear near to the floor, simply extend the front leg in front of you. This will place you in a better position to stretch the length of hamstrings.
Warrior I (Virabhadrasana I)
Warrior I represents the first of three poses based on the tale of a mythical warrior Virabhadra, sent to seek revenge for a family offense. It’s not complex like more advanced postures, but still carries many benefits on its shoulders!
Steps
Standing at the front of your mat in mountain pose, step the left foot behind you in a lunge stance.
Turn the back (left) foot slightly counterclockwise at a 45-degree angle to the lead foot.
Straighten your legs then try to make your hips parallel to the edge of the mat in front of you. You’ll need to push the left hip slight forward and bring the right hip slightly back. Grab your hips for support and guidance. Note: The hips won’t be perfectly square or parallel to the top of the mat and that’s perfectly normal.
Inhale, then as you breathe out, bend the front (right) knee and descend into a partial lunge. Lead with the hips. If you don’t feel much of a stretch, you may need to move the lead foot slightly forward.
Keep the back leg straight.
Lift the arms overhead, and focus on squeezing the legs toward each other, but don’t move the feet. Bring your gaze up. Take several deep breaths and hold for at least 20 seconds.
Bring the feet back together in the original starting stance. Then, switch the position of your legs, bringing the right foot back and leaving the left foot near the top of the mat.
Repeat steps 2-5!
Revolved side angle pose parivrtta parsvakonasana
Possessing many of the same benefits as crescent moon pose, parivrtta parsvakonasana puts a topspin on the lunge pose to activate the lateral muscles, and train you in an uncommon plane of movement. Give it a try with the provided instructions below!
Steps
Come into a wide lunge stance with the right foot forward, and left foot behind.
Extend the left arm and fingers toward the sky.
Spin the left shoulder inward toward to create length.
Bend the front (right) leg and slowly dip into a lunge, then bend the back knee and lower it down to the ground.
Tuck the tailbone in to round the lower back, then bring the left shoulder onto the outside of the right leg so the rear deltoid is against the front of the knee.
If possible, place your left hand on the floor to the outside of your right foot with fingers facing the same direction as your toes.
Straighten the back leg, and bring your left foot flat on the floor for stability. Press the right knee and left arm together.
Twist from the floor, and turn your upper body clockwise, while moving the head with it.
Now extend the right arm back behind your head, exposing your right armpit, with your hand open and palm facing down to the floor, and the outer hand angled slightly down. Keep the tailbone tucked.
Breath in, feeling length in the spine, and exhale, deepening the twist. Stay for roughly five breaths and maintain a strong technique, keeping the right leg and left shoulder solidly pressed together.
To repeat on the opposite side, fix your gaze on the floor for balance, stabilize the hips and pelvis, and press up from the legs.
Then in a fluid movement, turn your feet in the opposite direction, while moving the arms in a windmill motion until the left arm is down by your left side, and the right arm is extended overhead.
The you’ll repeat all of the prior steps to do the same thing on this side.
Wrapping Up
If you’re on the yoga journey make sure to get yourself involved with the crescent moon pose. For a novice pose it yields a high return of daily benefits that cannot be overstated. Besides the more obvious benefits, crescent moon teaches you to be detailed in your movements, and helps retain essential motor skills. Then when you’re ready for more, take it up a notch with more difficult variations.
Revolved Side Angle Pose (Parivrtta Parsvakonasana) – Benefits, Mistakes, and Variations
Revolved side angle pose parivrtta parsvakonasana displays a multiple-phase technique that combines a static lunge, core strength, hip hinge, and upper body rotation. Nearly a fully functional pose, it also requires lots of stability, a powerful center and pelvic floor, patience, and awareness, rooting down through the ground, and redirecting energy towards the sky.
Don’t be intimidated as a block, and form modifications are allowed if you don’t yet have the capabilities to perform a full-on revolved side angle pose. It’s a pre-requisite position for more advanced versions such as bound, which is demonstrated below.
In this guide, you’ll learn the benefits, common mistakes, and variations of revolved side angle pose parivrtta parsvakonasana.
Muscles Involved Parivrtta Parsvakonasana
The revolves side angle pose is a multi-muscle pose, requiring contribution from the entire body. While we can’t name every small muscle in the human anatomy, you can have an idea of the primary muscles that make this pose possible.
Legs – First and foremost we can see that the legs take much of the load, statically contracting in a lunge position at the commencement of the technique, although they’re less tensed during the heart of the pose.
Core – Made for bending movements, you’ll need a flexible torso, as well as functional obliques to perform the twisting component of the revolved side angle pose.
Arms and delts – The triceps, delts, and even the chest muscles, to a lesser degree help form a stable, unmovable base to support proper alignment, and upper body performance. A strong foundation is everything!
Pelvic floor muscles – Found between the tailbone and pelvis, these muscles support healthy functioning of the bladder, and bowels, as well as the vagina and uterus. Preventing incontinence, and playing a much appreciated role in sexual function, many can benefit from doing exercises that strengthens these muscles.
Back – The back is a major area containing several muscles that contribute to unique functions involving the rear torso, head, neck, shoulders, arms, and even legs. Each phase of revolved side angle pose requires performance from the upper posterior chain.
How to Do Revolved Side Angle Pose Parivrtta Parsvakonasana
Target muscles: Pelvic floor, legs, core, shoulders
Type: Yoga
Equipment: Yoga mat, block
Difficulty: Intermediate
While it’s tempting to replicate without prior knowledge, there are several connecting parts, and cues that go into perfecting the revolved side angle pose. As a result, we included chronological steps, and a master level video demonstration if you prefer to see the process.
Note: The provided video tutorial is short and sweet, getting right to the pose, however, we recommend easing into it by going through a proper warmup routine, rather than jumping right in. Therefore, it’s not the ideal beginner pose for someone without much experience in similar postures.
Steps
Assume a wide split leg stance with the left heel near the back of the mat and the right foot roughly four feet in front of the left foot near the front of the mat. Keep both feet pointed forward in the same direction.
Raise the left arm vertical overhead with the fingers pointed at the ceiling and rotate the shoulder inward to create length.
Exhale, bend the front (right) leg and slowly lower into a lunge, then bend the back knee and bring it down to the ground.
Tuck and pull the tailbone in to round the lower back, then bring the left shoulder onto the outside of the right leg, with the rear deltoid pressing onto the front of the knee.
If you can, place your left hand on the floor to the outside of your right foot with fingers facing the same direction as your toes.
Then straighten the back leg out, and bring your left foot flat on the floor for stability. Press the right knee and left arm together.
Twist from the floor, and turn your upper body clockwise, while moving the head with it.
Now extend the right arm back behind your head, exposing your right armpit, with your hand open and palm facing down to the floor, and the outer hand angled slightly down. Keep the tailbone tucked.
Breath in, feeling length in the spine, and exhale, deepening the twist. Stay for roughly five breaths and maintain a strong technique, keeping the right leg and left shoulder solidly pressed together.
To repeat on the opposite side, fix your gaze on the floor for balance, stabilize the hips and pelvis, and press up from the legs.
Then in a fluid movement, turn your feet in the opposite direction, while moving the arms in a windmill motion until the left arm is down by your left side, and the right arm is extended overhead.
The you’ll repeat all of the prior steps to do the same thing on this side.
While it’s possible to perform an exercise via following written instructions, we also included the video demonstration for visual learners.
Tips
We recommend using a yoga mat to protect your knees and prevent slipping.
If it’s too difficult to place your hand on the floor, use a yoga block to shorten the distance.
While revolved side angle pose is usually performed with the back foot flat on the floor, you can stay on your toes is the former is too challenging.
Take your time, and feel each step of the pose, making sense of the movements and muscles that take you from one position to the next.
Make sure to deep breathe in and out.
It’s acceptable to get some rounding in the back.
If you’d like a more detailed demonstration of revolved side angle pose, including a more extensive warmup process (Recommended), we included one for you courtesy of Yoga With Adriene.
6 Benefits of Revolved Side Angle Pose Parivrtta Parsvakonasana
Learning about the potential benefits of a pose can be as exciting as learning the technique itself. Especially postures that help to strengthen the sexual pelvic floor muscles! These are our favorite benefits of the revolved side angle pose.
Strengthen your joints
Weight bearing exercises strengthen muscles as well as the joints, and the revolved side angle pose asks a lot from the knees and ankles as your weight shifts onto the front leg, both during the initial lunge, and the remaining phases. But it’s best left to those with healthy and strong joints.
Reinforces your pelvic floor and get sexual benefits
We know we caught your attention with this one… and yes, you’ll be happy to know that there could be sexual benefits from performing the side angle pose. In this stance, you’ll double down on the (sphincter) muscles that help control your urinal flow, bowel movements, and the pleasurable feelings during sex (1). But don’t worry, you can still do your kegals…
A functional pose
We can say for a fact that side angle pose strengthens balance, flexibility, stability, mobility, coordination, and mental strength. You need to be patient, aware, and focused to get down into this posture, maintain proper alignment, and then come out of it, and smoothly transition to the same technique on the opposite side.
Opens chest and shoulders
An added benefit is that we get to stretch out the chest and shoulders. Many of us spend a lot of time sitting, hunched over which can cause problems in our anterior torso, like thoracic outlet syndrome. We can’t stress how imperative it is to routinely stretch and open up the chest, and shoulder muscles.
Reduce stress and improve digestion
Without a doubt, stress reduction supports a healthy digestive system. Yoga is one method of meditative practice that’s as good for the mind as it is the body. Both due to the belly breathing which stimulates the parasympathetic nervous system, and doing a routine that requires, patience, focus, and diverts attention away from common daily stressors.
Build stamina
It takes stamina and endurance to remain in a lunge, and then incorporate a strong twist and overhead arm action. You can burn a few additional calories in the process, which could contribute to your weight loss journey.
Common Mistakes
Try to avoid these habits that make for a less productive technique.
Bending the front knee
The front knee should remain over the ankle, and not moved forward past the toes. Once you’re setup in a lunge, fortify that position, ground down, stabilize your pelvis, and establish a strong base.
Compressing your torso
Upon establishing the shoulder into the knee, you can have roundness in the back. But the twist should create length in the spine and open up the chest and shoulders. Think of stacking the shoulders, and creating a straight line through both arms.
Variations of Revolved Side Angle Pose Parivrtta Parsvakonasana
Try these crazy good variations, including several assisted versions and more challenging techniques to help you wring (pun intended) out more benefits with the revolved side angle poses.
Knee down
While the front foot is planted for support, you have the option to keep the rear knee on the ground or extend the leg. The latter is more difficult especially combining the twist, and it’s a real challenge for the pelvis. Leave the knee down to help assist you, train the twist there, then when you’re ready try to do it with a straight back leg.
Heel lifted
Placing less pressure on the knee, and also making the exercise is a little easier, like the knee down variation, stay on your toes, rather than dropping your back foot flat on the floor.
With a yoga block
We always recommend having a yoga block handy, because it’s light weight, soft, and so useful in training range of motion. It’s perfectly reasonable to use a block to help you progress and gently stretch deeper into poses.
Revolved triangle pose
The revolved triangle pose is similar in many ways to the revolved side angle technique, except the leg are straight and hips open, whereas the latter is closed hip.
Steps
Assume a similar stance to trikonasana poses with the right lead foot pointed to the back of the mat, and the back foot facing left, and slightly inward at a 45-degree angle.
Reach the left arm up to the sky, then square the hips toward the right foot.
Stretch your left arm forward while turning toward the right foot, and bring the left hand down on the floor to the right side of your right foot. Tip: Use a yoga block if you cannot reach all the way down to the floor.
Now shift your weight onto the back foot, and drop the left side of the hip down as you reach the right arm to the sky, and pull the shoulders back. Draw your gaze up to the right thumb. Tip: Use the left hand on the floor to help pull the left shoulder underneath for more rotation.
Stay for five deep breaths.
To come out, rotate your chest toward the floor.
Now from here, lift the left arm up while bringing the right arm down in a sort of windmill motion. Try to transition into an opposite side stance by changing the direction of your feet.
Then perform the same steps but now for the opposite side.
To leave the pose, inhale, come up with the arms held straight out to your sides, then exhale, and finish by turning to the top of the mat and bring the feet together.
Bound revolved side angle pose (baddha parivrtta parsvakonasana)
Bound variation hits you with a very difficult trio of movement that includes lunging, twisting, and binding. But it’s possible if you’re familiar with revolved techniques, and forward folding poses.
To do it:
Come into a front lunge, and bring the opposite shoulder onto the lead knee. Wrap that arm under the leg, then reach behind your back with the other arm and grab the bottom hand. If you’re very flexible you can grab the wrist of your other arm.
You can follow the full video for preparatory poses or fast forward to 3:20 minute mark for the bound variation.
FAQS
Are there potential risks when performing revolved side angle pose? Before practicing yoga poses, you should understand the risks involved with weight bearing activities, and first assess your physical condition to ensure your safety. Prior or current injuries should be considered before attempting the revolved side angle pose.
Wrapping Up
That’s a wrap, lunge, twist, and bound (variation) … the revolved side angle Parivrtta Parsvakonasana is a sweet posture that should absolutely be included in your posing. Incorporating various elements of movement, with the body grounded but challenged, it’s foundational in branching out to other techniques.
You can also use it as a patience-building technique and stress relieving exercise that could improve your digestive health, while increasing blood flow, and providing several health benefits too.
Use this guide to form your revolved side angle, and make sure to try the awesome variations too!
Standing Forward Bend Uttanasana – Benefits, Common Mistakes, and Variations
Picking up where gym class left off, or where it left you hanging rather, and yes pun intended, the standing forward bend uttanasana (meaning intense or deliberate stretch) is how a toe touch/hamstring stretch should be. Operating from the hips, and keeping a level spinal, this inverted pose matches top and bottom energies, stretches every aspect of your posterior, decompresses the vertebrae, possibly improves brain function, and is a tension-relieving powerhouse.
In this guide, we want to go over the right way to do a forward fold so that you can progress naturally, and learn how to use props to increase your flexibility.
Muscles Involved During Forward Bend Uttanasana
Uttanasana Pose
You have many muscles that take part in a in a hip hinge movement like the forward bend and its variations. Here are brief descriptions of the groups.
Hamstrings – Forward bend variations ask a lot of the hamstrings muscles. Strategically located on the back of the thigh, where they flex the knee, and extend the hip, this three-headed muscle needs ample elasticity to fold you to the degree of uttanasana.
Hips – What could you do without functional hips? A whole lot of nothing! Crucial for all total body movements, supporting weight loads, and allowing us to hinge forward, these muscles consist of the glutes, flexors, extensors, and rotators.
Forward bends should be a hip hinge focused exercise, not a spine rounding movement.
Erector spinae – As you cannot without pliable hamstrings, neither can you hinge far enough forward if your trunk, and lower back muscles are stiff. The spinal muscles border the vertebrae and are what allow us bending actions like both parts of the forward bend.
Abdominals – An effective forward bend also involves good core control during the lowering and lifting phases of fold over techniques.
How To Do Forward Bend Uttanasana
Commonly taught to practicing beginners, the forward bend is a process that is individual, yet involves the same rules of movement patterns, like moving from the hips. Below is a breakdown of the individual steps involved in performing a forward bend uttanasana.
Steps
Begin in a basic standing or mountain pose with the feet hip width apart. You may use the yoga block and “pouring” technique demonstrated in the video example below.
Place your hands on your waist, then begin to tip your upper body forward while maintaining a straight back.
Hinge all the way forward, drawing the inner thighs back, and outstretch your arms toward the floor. From here, you can place your hands down on the floor, but only if you can maintain a neutral spine. If your back rounds, you can bend your knees to keep your torso straight, or stand a block on the floor and place your hands on top to shorten the range of motion.
Allow your head to relax down toward the floor.
Stay there for several deep breaths.
Notice how your hamstrings feel and be mindful to keep them more tensed or relaxed based on their flexibility.
Inhale, lift up into a neutral back by moving onto the fingertips, or bringing the hands to the shins.
Press down through the feet, raise the arms up, then exhale and relax your arms down by your sides. You’ve got it!
Tips
If you can’t complete the full pose, come halfway down, and focus on keeping your back straight. Give your hamstrings time to open up over time.
Utilize a yoga block to increase your range of motion, and use your legs to anchor yourself in a static stretch.
The “tipping the bowl” technique is a very helpful method to help master your hip hinge.
Benefits of Forward Bend Uttanasana
You wouldn’t think folding in half wouldn’t have any more benefits than making yourself more compact. But oh, there are plenty of worthwhile advantages of this yoga pose.
Formidable hamstrings
Among the muscle groups in the lower body, athletes, and highly active people especially, should be stretching their posterior thigh muscles. Highly prone to injuries, the hammies have a distinctive role in explosive, or heavy hitting activities, like sprints, jumping, and big weight lifts. These muscles decelerate, and undergo lots of
According to an article published to National Library of Medicine, hamstring injuries account for 37% of muscle traumas in professional sports injuries (1).
Stretching can maintain healthy muscle length, support, adequate joint range of movement, and help create proper muscle contractions.
Tension release
When you bend over, blood rushes to the head, and this can oftentimes cause a tingly sensation in combination with the neck being stretched. It’s a great feeling and a good way to loosen your tight upper body muscles. We tend to use these muscles a lot when we’re slouched over on our laptops, texting, or changing between bad sleeping positions.
Perfect the hip hinge
Learning how to hinge at the hips is paramount as it is a foundational, non negotiable technique for exercises in yoga, weight training, and sports. It protects the back and teaches safe spine positioning as to prevent injuries, but also for optimal force transfer, as the core muscles create a rigid torso.
Reduce mental stress and anxiety
Ideally, you perform your yoga routine in a safe, comfortable, and relaxing environment. Using this time to focus on strengthening your mind and body, and releasing built up tension will go very far in reducing mental stress and anxiety.
Proper breathing, and focus are two key habits everyone needs as it teaches you how to maintain self control and awareness. You’re understanding and feeling everything going on.
Common Mistakes During Forward Bend Uttanasana
It’s important that you understand the desired outcome of a pose in order to apply the proper techniques. For uttanasana, the hips, spine, and legs need to be moving in a way that will ensure optimal posture.
Rounding or flexing the spine
While it’s true the lower back and spinal muscles must engage in a forward bend, it’s not where the focus or movement should be. Instead, initiate and continue the forward fold by using the muscles of the hips. Keep the back straight, and if you notice rounding, bend the knees, , use a block, or avoid going any further.
Being too forceful with your stretching
Chances are if you’re serious about practicing yoga poses, you’re somewhat educated on safe stretching technique. But… we can never be too certain. Sometimes when you’re new to trying an exercise, you make mistakes without realizing it.
The forward fold isn’t a simple toe touch but a stance that requires a patient person. Feeling a little discomfort is normal, but you need to know the difference between acceptable and excessive. For example, if your lower back is feeling tight, you don’t want to force a lot more movement right away as it’s a delicate area.
Variations of Forward Bend Uttanasana
Now you’ll get to learn some of the forward bend variations that you can use to build up to a full forward fold, or advanced to a more challenging version.
Ardha uttanasana
If uttanasana seems to out of reach (pun definitely intended) for you, then the natural progression is a half forward bend, or ardha uttanasana. The goal is to come just halfway down, and get the hands to the floor far away from the feet even.
Here’s a quick tutorial with some great tips for this half fold variation.
Hands to feet pose pada hastasana
A higher level pose than uttanasana, in pada hastasana, the feet sit on the palms and the fingertips contact the wrists. You’ll probably look like a chimp in hands to feet, and you’ll need the flexibility of one too!
Steps
Start from standing with your feet a few inches apart from each other.
Inhale, raise both arms overhead.
Exhale, then slowly fold your upper body over until your head is upside down.
When you can, slide your palms under your feet so that your toes are touching your wrists. Flex the front thigh muscles, or the quadriceps.
If your flexibility allows, bend your body further toward your legs, bringing your head in between the legs, and focus your gaze between your lower legs.
Stay here and focus on 5-8 deep breaths.
Now slowly raise your head up, leaning your weight forward, and place your hands on the floor.
Inhale, and come back to the original standing position while keeping the arms raised overhead.
Exhale, then bring the arms down.
Pro tip: Bend the knees if you struggle to keep the legs fully straight.
Wide legged forward bend
In the wide legged forward bend you want to give yourself ideal distance to tip the crown of your head on the floor. Although, if you can’t it’s okay too. This pose challenges the inner thigh muscles that adduct the legs, and it isometrically strengthens the hips and pelvis.
Steps
From standing, spread your feet wide, roughly 4-5 feet apart from each other. Find a balance between wide stance, and maintaining stability.
Face your toes forward or slightly inward to activate the inner thighs and glutes, keep your legs straight and engaged, and shift your weight to your outer feet. Place your hands on your hips.
Now fold forward at the hips, and lower your torso until your upper body is roughly parallel to the floor. Make sure to keep your back straight. Then, slowly stand up straight.
Repeat step 4, but now stretch your arms down to the floor and touch it with your fingertips.
Walk your hands back until your fingers and toes are in line, and press your palms flat on the floor.
Lift your head up and gently stretch toward the sky.
Then drop your head and body down toward the floor, while bending your elbows. Try to relax your upper body.
Gently rest the crown of your head on the floor. Hold this position for a few seconds, trying not to exceed 10 seconds at first.
Now come up onto your fingers, walk your hands forward, and bring your hands on your hips, one at time, then slowly stand up in the starting position.
Spread leg forward fold
Performed on your backside, the spread leg forward fold is another wide legged stance posture. It presses the posterior legs and heels into the floor, creating a stable environment to focus on an intense hip hinge. If you can, remove the hands from the equation, and try to touch your chin on the ground for a crazy good torso stretch.
Steps
Sit on your mat, with your knees bent, feet on the floor, and arms resting on your legs.
Now straighten your legs out in front of you, then spread them wide.
Use your hands to gently adjust your glutes by pulling them out to ensure you’re able to maintain an upright posture and lengthened torso without restriction.
Flex your feet by pulling the toes back toward your ankle, and press the heels into the ground.
Then place your fingertips behind your butt on the floor, and pull the shoulder blades slightly toward each other, and down. Lift your chest up.
Hold this position and feel the stretch throughout your body.
If you’d like a more intense stretch, place your hands in front of you on the floor, then slowly walk your hands forward as much as you comfortably can.
Now allow your upper body to sink down toward the floor to further the stretch. Remember to maintain a lengthened back, not simply hunching over.
From here, if you do not have the flexibility to descend further, you can use a yoga bolster and/or stacked blankets for support.
Gently lie your head down, facing either side, and rest your elbows on the floor with your palms facing up.
Let your entire body relax and sink into the cushions, allowing your arms to also become heavy.
Bring awareness to your groin, feeling the wide position of your legs, while allowing your lower body to sink down into the floor.
Slowly breathe in and out.
Stay here for about 5 minutes.
To come out of the pose, turn your hands over onto your palms, then slowly sit up, walking your hands back toward you for support.
Before you finish the pose, and if you’re comfortable, from the sitting position, place the bolster/blankets on one leg, and lie your head down to that one side for 3-5 minutes. Repeat on the other side.
Wrapping Up
The standing forward bend uttanasana is a no frills pose, but one that sets a foundation for many postures. It’s a basic necessity, as you should be able to demonstrate hip hinge proficiency, core control, full body awareness, self control, and adequate flexibility. But you’ll want to take your time as you descend into intense forward fold variations, and use progression techniques such as a yoga block prop, your arms and legs, and even straps.
Triangle Pose Trikonasana – Benefits, Common Mistakes and Variations
While the names of some yoga poses are not as straightforward, triangle pose trikonasana is quite obvious. In the final stage of this closed hip posture, you can see how the body forms three triangular shapes. What you see is a product of the sanskrit meaning of “trikona”, meaning triangle.
Intended to stretch, strengthen, energize, and balance the body, triangle pose is a must-have posture, and one of the first that you’ll be introduced to in your yoga journey. Also being a lateral posture, you’re going to learn and experience movement in a plane of motion that most people neglect.
Triangle pose is both challenging, but a good learning posture, as you need to focus on keeping the hips still as the torso flexes to the side. If you’re ready to practice the triangle, grab and yoga block, and use this guide to master the execution of this staple posture.
Muscles Worked During Triangle Pose Trikonasana
Triangle pose is a total body exercise that starts from the feet and moves all the way up to the finger tips, involving so many muscles groups. Here are short descriptions of the muscles you can expect to improve during this stance.
Triangle Pose
Thighs and glutes
From stretching and activating the three rear-facing hamstring heads on the thighs to isometrically engaging the quads and recruiting the butt muscles, the triangle pose, is a lengthening and strengthening pose.
Core
The muscles in your middle body like the abdominals (sexy six pack muscles), the deeper abdominals, and obliques allow the bending, torso control, and twisting or rotational movement. Then you have the muscles that accompany the spine which play a big role in movement of your trunk in various directions.
You may look at the rotation involved in a triangle pose and imagine it so be easy, and it is when you don’t have to combine it with the specific position of the rest of your body. So you definitely need trunk mobility to do this exercise.
Shoulders
Requiring shoulder mobility to both support your weight with the bottom arm, and hold the top arm extended toward the sky, your deltoids, or shoulders benefit too.
How To Do The Triangle Pose
In the video demonstration below you’ll how to perform triangle pose, but also what not to do. We’ve also included a common mistakes section below for more detailed descriptions of bad habits to avoid in this pose.
Steps
Come into a wide stance, with your right foot pointing forward to the top of the mat, and the back foot turned inward to the left at a roughly 45-degree angle as shown in the video.
Keeping your legs straight, reach your right arm down and place your hand on the floor just outside the ankle. If you cannot, use a yoga block to rest your hand on.
Now rotate your chest to the left and extend your left arm straight up toward the sky. If done correctly, the both arms and wrists should form a straight line. Then just focus on enhancing the trunk rotation as you lift the chest. Actively engage the inner thighs by pulling them up and inward toward each other.
Come out of the pose by shifting back onto the rear foot, and lift up, changing the position of the arms, and transitioning to the same pose in the opposite direction.
Pro tip: A yoga block is a handy and very useful yoga training tool, especially during standing bend variations.
Watch the short video tutorial below to see the triangle pose.
Tip: Adjust your feet according to comfort, however, still keep the feet in opposite direction to keep the hips open.
Tips and more detailed instructions
Triangle pose may seem as though there’s not much too it. But there are many little intricacies or steps involved in the technique. If you need more detailed tips, tricks and instruction, check out the following written steps, and a short 3-minute video example below!
Start in a wide stance with the feet forward, and place your hands on your hips.
Squeeze your leg muscles, tense the core, and imagine pulling the spine straight up, not leaning back or forward.
Lift and externally rotate the right foot 90 degrees from the back foot without shifting your hips to the side.
Slide the hands up tp the ribs and inhale, feeling the midsection expand. Then exhale, focusing on moving the breath and torso upward.
Lean over sideways to the right foot, using your hands to help guide you in proper alignment. As you come down, it will likely feel more challenging to bring your hand to the floor. In this case, set up a yoga block to decrease the distance, and place your hand on it.
Push down into the block, with the other hand resting on your ribcage, arch your spine up in a rainbow shape, and keep your head and neck relaxed.
Move the hand from the ribcage and place the palm flat against the chest.
Rotate the head, neck, and collarbone up and draw your gaze in the same direction.
Then bring the hand from the chest into fully extended toward the ceiling.
To come out bring the arm to the hip, look down at the floor, bend the front knee slightly and push down as you stand up.
Hold your arms out like a bird, make your feet parallel, overlap one hand on the other, bend your knees, and either step or lightly hop the feet together.
Don’t forget to repeat for the opposite side.
This Exercise
Target muscle groups: Legs, glutes, hips, core, shoulders
Type: Yoga
Equipment: Mat, block
Difficulty: Beginner/Intermediate
Benefits of Triangle Pose
Incorporating various aspects of movement, the reward of these great poses is always more than the time and effort required. Here are the benefits of the triangle pose.
Train your functional abilities
Regardless of your age, it’s always good to maintain your physical abilities (e.g., balance, coordination, body awareness, multi-plane movement) but especially as you get older when these skills begin to decline, increasing risk of injuries, and decreasing quality of life. The body needs regular maintenance like anything that you expect to be there when you need it to.
We like that triangle pose forces you to consciously be aware of your body’s alignment, while having to focus on engaging your lower and upper body.
Stretching has numerous benefits
In grade school your gym class instructors probably didn’t explain the full benefits of stretching. However, it goes beyond just increasing flexibility.
In fact, it’s so beneficial, that people who stretch often experience immediate stress relief, due to undoing tension from tight muscles caused by under or overuse, injuries, or even mental stress, which makes us tense up without realizing it. This, in turn, could mean better sleep as you’ll feel more relaxed, as well as due to increased blood flow and circulation.
And, of course, if you want to perform your best in sports, training, etc, and avoid injuries during your favorite activities, then you need to stretch so your joints can move properly and your muscles can contract and lengthen to give you optimal strength, and ability.
Can relax your mind
Putting your electronics away and consciously focusing your efforts on doing something good for your body is a must in this day and age. With all the pressures, stresses, and artificial exposure, we really need to be thinking more about our health.
Getting in these beneficial poses that get us up off our butts (also wakes up our sleepy butt muscles) keeps our engines (body and mind) active and our juices flowing to support mental productivity, and physical longevity.
Common Mistakes During Triangle Pose
Here are the things to avoid in the triangle pose technique.
Your feet should be the same as half moon, and not like warrior, with the lead foot pointing to the top end of the mat, while the rear toes should face the left if you’re facing left, or the right, if your body is turned toward the right side of the mat.
The reason being is triangle pose is an open hip posture, and turning the feet inward closes the hip, like you’d do for warrior pose.
“Hip bumping”
The common hip bump cue doesn’t seem allow for the most efficiency when performing triangle pose. It places a lot of pressure on the hamstrings, and pinches the hips. Instead, follow the second video instructional provided under the “How to do triangle pose” section.
Not forming triangles
Too often will people attempt a pose with no technique, slopping over, placing their hands anywhere, bending the elbows, collapsing, and yeah, you get the point. Well, you won’t get the benefits this way, and you could actually do more harm by twisting the body in dangerous angles, and putting a lot of pressure on certain areas. Instead, keep everything strong, and follow the video demonstration above.
Variations Of Triangle Pose
The following poses are the most common triangle pose variations that vary in difficulty.
Extended triangle pose (utthita trikonasana)
The extended triangle pose keeps you here for a longer duration to really stretch and loosen the muscle fibers so essential in many yoga postures.
Steps
With your feet together, turn the right foot to the right side of the mat, and rotate the left foot only slightly to the right.
Inhale, then breath out, and bend toward the right foot from the hips and grab your right big toe with your right hand. Reach the left arm up vertical. Slowly gaze up at the left hand, and stay there as you take 4-6 slow and deep breaths.
Inhale, press the back heel into the floor, and come back into a standing position.
Now repeat to the left side, changing foot position to the opposite of the right side.
Bound triangle pose (baddha trikonasana)
You’ll surely get wrapped up in this pose, putting your flexibility to the test. It’s harder than the extended triangle stance, and a good way to challenge yourself. You should feel a strong link and connection, as one arm ties into the other, creating a solid lock.
Steps
Stand with your about shoulder width and half distance apart.
Turn the right foot so the toes point to the top of the mat, and keep the back foot at a 45-degree angle toward your left side.
Extend the arms out sideways like a bird, then breath in, exhale, and bend down laterally at the hips. Bring the right fingers to the inner middle part of the right foot. Keep the left arm straight up toward the ceiling.
Now move the left arm behind your back and place your left hand on the top of your right thigh. Lift the chest up toward the ceiling, and keep your gaze upward.
Inhale, then as you exhale, move deeper into the pose, and bring the right arm underneath and behind the right leg.
Clasp your right and left fingers together, turn the chest up, and gaze over the left shoulder.
Revolved triangle pose (parivrtta trikonasana)
A big benefit of these rotational poses is that they really open up the body to help improve mobility, flexibility, and circulation to areas that may not normally benefit from deep stretches.
Steps
Assume a similar stance to trikonasana poses with the right lead foot pointed to the back of the mat, and the back foot facing left, and slightly inward at a 45-degree angle.
Reach the left arm up to the sky, then square the hips toward the right foot.
Stretch your left arm forward while turning toward the right foot, and bring the left hand down on the floor to the right side of your right foot. Tip: Use a yoga block if you cannot reach all the way down to the floor.
Now shift your weight onto the back foot, and drop the left side of the hip down as you reach the right arm to the sky, and pull the shoulders back. Draw your gaze up to the right thumb. Tip: Use the left hand on the floor to help pull the left shoulder underneath for more rotation.
Stay for five deep breaths.
To come out, rotate your chest toward the floor.
Now from here, lift the left arm up while bringing the right arm down in a sort of windmill motion. Try to transition into an opposite side stance by changing the direction of your feet.
Then perform the same steps but now for the opposite side.
To leave the pose, inhale, come up with the arms held straight out to your sides, then exhale, and finish by turning to the top of the mat and bring the feet together.
Follow the video tutorial below to see this pose in action!
Half Moon Pose
Now that you’re cool with the triangle pose, we think you should give the half moon a try! Also called chandrasana, this posture adds more glute medius, and throws in the element of balance, as you have to lift the back leg.
Steps
Come into a front forward leaning lunge with the right foot in front, pointing straight forward, and back foot turned outward to the left.
Reach the left arm behind you and grab the back of the left leg/hip.
Reach the right arm to the floor and lean onto your finger tips, with the hand directly under the shoulder.
Rise up onto the front leg, and lift the rear leg up parallel to the floor. The lifted foot should be pointed to the left with the feet flexed by pulling the toes up toward the shin.
Root down into the floor with the standing leg by pressing with the four corners of your feet, and extend the bottom leg.
While looking down at the floor, extend the top arm vertical with the fingers pointing straight up toward the sky.
Now you can adjust your gaze to the side or look up at the top hand to challenge your balance further.
You’ll then perform the same technique but on the opposite leg.
FAQs
Is triangle pose safe? The triangle pose is safe for people who actively practice yoga, and are free from major or bothersome bodily injuries or limitations. We advise against practicing trikonasana if you have back or hips issues especially.
Wrapping Up
This yoga training guide should arm you with all the tips and tricks for performing an efficient triangle pose. The key to a good trikonasana technique is getting that lateral flexion without bumping the hips out to get down. Rather, utilize a yoga block, and do it the right way, developing patience as you learn proper movement mechanics and body posture to achieve a variety of poses.
Hero Pose Virasana: Technique Tips, Common Mistakes, and Variations
The hero pose virasana is a basic sitting variation, suitable lotus pose alternative for meditative practice, and heck of a quad stretch, especially when you recline the posture in supta virasana. You’ve seen babies sit this way, so how hard could it be? Well, if you hardly stretch or sit in various legs crossed positions, it can be very painful or impossible. A lack of quad tissue flexibility, as well as in the ankles and feet, will be the first things you’ll notice when conforming to this pose.
But if you can’t get the hero pose on the first try, use the simple tricks and progressions in this guide. Then when you need something more challenging we have that too!
What Is Hero Pose Virasana?
While some poses are downright difficult and complex, the hero pose is a basic style of sitting on your butt with your knees on and floor and feet bent back next to the hips. That’s not to say it’s easy, because you cannot have the flexibility of a mummy and expect to sit right down in this pose. But it shouldn’t take long to master either.
Taken from its sangskrit definition, vira meaning “hero”, and asana meaning “posture” or “seat”, hero pose is usually combined with supta virasana, or the reclined (Facing up) variation that lengthens the stretch in the anterior thigh quadriceps muscles.
However, beginners may first need to put on the training wheels to condition their quads, shins, ankles, and feet for the full pose. In virasana, the weight of your body combined with full knee flexion and ankle extension can be painful, especially at first. But you can go at it gradually, using the techniques discussed in the tips and variations sections in this guide. From there, the hero pose can be used to transition in and out of other poses.
Muscles Involved In Hero Pose Virasana
The hero pose is more of a relaxed sitting position but there are some muscle strengthening benefits. Although the stretch in the quadriceps is the real advantage here.
Quadriceps
If you haven’t stretched your quads in ages, you’ll immediately know while getting down into the hero pose. While virasana is said to strengthen the legs and feet, we see it affecting the quads mostly. The hero pose places the front thigh in a stretched angle by closing the knees, and sitting between the feet.
Your quadriceps, while previously thought to have four muscles (hence “quad”) actually consists of five individual heads. These anterior upper leg muscles support knee extension, and hip flexion. They are major muscles in all athletic movements, while supporting posture and the walking process.
Now that you know the primary muscle in this pose, let’s go over the virasana technique.
How To Do Hero Pose Virasana
Few poses are as simple in terms of technique than virasana. It’s literally a sitting position that we’ve all done as a baby, and if a baby could do it well… there’s no excuse. You may need to work on other stretches before you can perform this pose though, because if you’re not bendy, it won’t be possible.
Below are the basic steps to performing hero pose, and you’ll also find a video demonstration with progressions.
Steps
Start by sitting on the your mat with your legs extended in front of you.
Bend your right leg and pull the heel into the right side of your buttock. Then do the same with your left leg. The toes should be pointing behind you, and the knees close together.
Place your hands palms up on your thighs, touching the pointer fingers and thumbs. Keep your spine tall, and elbows softly bent.
To leave virasana, place both hands on the left side and straighten the right leg in front of you. The bring the hands over to the right side, and straighten the left leg.
Check out the below video demonstration to see how virasana is done!
Read also: Half Moon Pose Ardha Chandrasana – Benefits, Common Mistakes, and Variations
Tips
If you cannot sit all the way down on the floor, place a cushion (bolster), yoga block, or rolled up towel under your butt. This decreases the degree of knee flexion, and hence the pain and discomfort commonly experienced during hero pose.
You can also wedge a cushion or bolster between your knees and under your shins, if more comfort is needed.
A little discomfort is normal an necessary when you’re trying to master a pose. However, extreme pain and discomfort are not.
Progress to the reclining supta for a deeper and more intense stretch.
The knees should be together as explained in the common mistakes section.
Benefits of Hero Pose Virasana
It looks so simple, how could a common sitting position be beneficial? There are some good reasons to practice this pose.
Great daily postural reminder
Many of us have bad posture, which can be due to tight, shortened muscles or the fact that we view our devices in non ergonomic positions that cause us to slump and move our heads forward.
Yoga practice is a good way to remind yourself to sit up straight, and use good posture. That’s because these poses require technique, and if we consciously know that, we’ll create an internal checklist to ensure we’re doing it correctly.
Having good posture makes us look more attractive, helps us to breathe better, have less fatigue, and prevent injuries, especially when weight training. So the more good posture practice, the better.
Alternative to lotus
For the same reason we sit in powerful positions like lotus pose, the hero pose is a good alternative sitting position for meditation. Virasana is not quite as challenging to master, and it can help to build your flexibility and leg strength to help you sit longer.
Stretches the lower body
An obvious benefit of hero pose is that some areas remain in a stretched positions such as the quads, ankles, feet, and also the knees. This is a just a good way to keep your muscles flexible and healthy, pain free in other poses and loose, which creates a healthy moving body and supports good posture.
Common Mistakes During Hero Pose Virasana
Such a simple exercise, how could you mess up the hero pose? There are some minor things you should avoid when practicing this technique.
Forcing the legs back/ not using props
Done incorrectly, you could bend or twist something the wrong way or put too much pressure on the knees and ankles. If you cannot do the hero pose safely, it’s better to place a cushion under your butt. This way you create more room for your joints to move safely.
It’s normal to experience a little discomfort in some poses, but there’s a difference between progression and poor strategy.
Pulling the knees apart
Part of proper hero pose technique is keeping the knees together to ensure you maximize the stretch in the legs, and proper and safe alignment of the joints. It may be tempting to pull the knees apart if if feels better, however, we do not recommend doing that. You should, instead use a bolster to prop yourself up and train the knees to be in the right alignment.
Dropping your posture
Another reason we highly recommend using a bolster or cushion if you cannot do hero pose yet, is that it will help you maintain good posture. This will develop a good habit for when you’re ready to do the unassisted version of hero pose.
Bad posture or hunching over is not good for the energy and strength of the pose, as you should be focusing on maintaining a tall, upright spine and strong core. Relax the shoulders, and keep the torso neutral.
Variations of Hero Pose Virasana
For the following variations, we’ll start you off with some easier techniques to help you get into position. Then when you’re very comfortable with virasana, you can aim higher and attempt the more challenging poses.
Hero pose with cushion
Virasana can be impossible for some people when just starting out. To help, you can place a yoga block or symmetrical cushion under your butt, and between your feet. This way, you don’t need as much knee flexion, and you can gradually improve flexibility in the muscles involved in hero pose.
Hero pose with feet crossed
Another progression, you can cross the top of one foot over the bottom of the other foot, and sit back on your feet. This will feel a bit easier if you struggle to get the feet next to your thighs.
Supta virasana
Also called the reclined hero pose, supta virasana is a supine position lying on your back. You should feel extra stretch in your quadriceps, and even more when the arms are extended overhead.
Steps
From virasana, place your palms on the floor behind your hips roughly shoulder width apart, with the fingers pointing forward.
Now slowly drop down onto your forearms, one arm at a time, keeping the elbows directly under the shoulders. Stay here for a few breaths.
If you’re able, lie on your back and straighten the arms next to your body.
For a more intense posture, simply reach the arms back overhead.
Stay there for a few moments, breathing in and out.
To come out, bring the arms forward, gently grab the heels, tuck your chin, and lift up onto your elbows. Then you can sit up in virasana.
If you’d like to counter this pose, you can fold forward, dropping face down on your thighs, while extending the arms back and rest them against the bottom of your feet.
Pro tip: As demonstrated in the primary video example provided in this guide, use the combination of a yoga block and bolster as a training technique for supta virasana.
Downward facing hero pose adho mukha virasana
You can also bend forward into a version of child’s pose, reaching the arms forward and dropping your head toward the floor yo accentuate the stretch in your thighs.
Steps
From virasana, reach your hands up toward the sky.
Then bend forward at the hips, and bring your palms to the floor. Breath in, exhale, and push your hands further forward.
To come out, walk your hands back until you’re sitting upright.
Watch at the 00:56 mark for a demonstration of adho mukha virasana.
Lotus pose
This is the pose famously known around the world and the most symbolic of meditative practice. It more advanced than the hero pose, hence why the latter is a viable substitute, although not perfectly easy or painless either.
Lotus requires more time and practice, and it can also be more risky for the knees if done carelessly. If you’d like to learn this foundational pose, check out our full lotus pose guide.
Steps
Note: Only attempt this pose if you have an advanced level of mobility in the hips, healthy knees, and prior yoga practice.
Start with your legs extended in front of you while seated on your mat.
Then, bend your right leg, and cradle it in your arms, gently swaying it from side to side.
Place the right foot into the left hip bone.
Now bend your left leg, then use your hands to pull your left foot over your right leg, and tuck it into the right side of your hip.
Let your knees drop to the mat, rest your hands palms up on your knees while touching the thumbs and pointer fingers together, and gently close your eyes. Focus on your breath and maintain a tall spine.
Reset your legs by extending them forward, then repeat the same steps but switch the position of your legs. For example, this time you’ll bend and cradle the left leg first. Then you’ll bring the right foot over the left leg to finish the lotus pose.
FAQs
Who should stay away from hero pose? We don’t recommend the hero pose for people with pre existing knee and ankle issues as virasana places a lot of pressure on these joints.
Wrapping Up
You don’t need to be a yoga genius or possess super powers to master the hero pose. It’s among foundational beginner poses that requires a little cooperation from your quads, and feet. The virasana technique is not so easy that anyone can do it, but this kneeling asana can be achieved via progressive methods, and a little tolerance to minor discomfort as your muscle tissues expand and you become more flexible.
Then you can reward yourself by sitting in this posture for relaxation sessions, and pushing for more advanced poses.
Half Moon Pose Ardha Chandrasana – Benefits, Common Mistakes, and Variations
The first thing that comes to mind in the half moon pose Ardha Chandrasana is being thrown off balance. And if you’re a beginner, intermediate yogi, or new to this technique, you’re stability and patience will definitely be challenged. But dust yourself off, focus, breathe, and bring yourself back into the pose, teaching yourself patience, and persistence in the process.
Being unilateral in nature, half moon pose shifts your weight onto one side, strengthening the standing leg, plus the hips, pelvis, and core, as it requires more overall muscular demand. But perhaps the greatest difficulty is maintaining the lateral cartwheel position in a plane of movement we rarely tap into.
But the half moon pose is a must-have technique in your posing regime, and we have some amazing technique tips and variations below.
Muscles Involved During Half Moon Yoga Pose
Balance may seem like its own thing, but that couldn’t be further from the truth. We need help from certain muscles to maintain the desired positions. The half moon is almost a full-body movement as it involves coordination and stability from several body parts.
Legs
Akin to a hip hinge movement like stiff legged deadlifts, the hamstrings (muscles on the rear on your thigh) stretch and load up, while the quadriceps (five headed anterior thigh muscles) keep the knee straight, and leg strong, and the calves root down to help posture and balance.
Glutes (medius)
You especially need strong glute medius muscles, which are one of the three muscles in your butt. That’s because these muscles, found in the lateral upper buttock, externally rotate the hip, and play an essential role in stabilizing the lower limbs and pelvis, which are highly activated in the half moon pose.
Core
You can see in half moon that the upper body leans forward at the hips. As a result, the muscles in your core have to take over to maintain the torso in proper position. These include the deeper and more superficial absominals that stabilize the spine, erectors that allow us to bend and stand up, and obliques that work during lateral motions and rotation.
How To Do Half Moon Pose Ardha Chandrasana
The half moon pose may appear easy enough so long as you have the flexibility. But there’s a lot more to it, and you may need to work on your technique before you can get it down pat!
Note: The following video demonstration is the simple, straightforward version of half moon pose. There are longer versions that involve more warming up, pre pose techniques, etc.
Steps
Come into a front forward leaning lunge with the right foot in front, pointing straight forward, and back foot turned outward to the left.
Reach the left arm behind you and grab the back of the left leg/hip.
Reach the right arm to the floor and lean onto your finger tips, with the hand directly under the shoulder.
Rise up onto the front leg, and lift the rear leg up parallel to the floor. The lifted foot should be pointed to the left with the feet flexed by pulling the toes up toward the shin.
Root down into the floor with the standing leg by pressing with the four corners of your feet, and extend the bottom leg.
While looking down at the floor, extend the top arm vertical with the fingers pointing straight up toward the sky.
Now you can adjust your gaze to the side or look up at the top hand to challenge your balance further.
You’ll then perform the same technique but on the opposite leg.
Tips
When you feel advanced enough, try the half moon pose without touching the ground.
The half moon pose is commonly performed as a transition from or into another similar standing balancing hip focused posture, like triangle pose, for example.
An effective trick to get your body into the right position is to perform half moon pose with the back side of your body against a wall. It gives you stability, keeps everything in line and tells you where you need to straighten up.
Use a yoga block to elevate your upper body and free up space through the hips as you learn the half moon pose. You can also use a chair if a yoga block is still too low.
The half moon pose is an open hip posture, therefore, your feet position is very importance. The lead foot should point straight forward toward the head, while the back foot needs to face out to the side.
This Exercise
Target muscle groups: Legs, glutes, hips, core
Type: Yoga
Equipment: Mat
Difficulty: Intermediate
Benefits of Half Moon Pose Ardha Chandrasana
Balance based exercises are so beneficial alone, but you there’s much more to the moon pose that make it worth including in your yoga routine.
Build foundational strength and functional ability
Half moon ardha chandrasana is a strong pose that requires a solid and rooted foundation in your feet, ankles, legs, and hips. You may be wobbly in the beginning, but as you become more coordinated and in tune with your body, you’ll create a more unshakeable base. This will carry over to your athletic activities, weight room lifts, maintaining good walking balance, and preventing falls, which increases as we age.
The unilateral (affecting one side at a time) nature of the half moon pose is a good test of left to right side balance, and you’ll get instant feedback, so that you can work on fixing any imbalances.
Keep your patience
Patience combined with persistence is the secret recipe for progress and long term results. An intermediate posture, half moon isn’t as easy as balancing on one foot. In fact, it looks something like a ballet or gymnastics technique. Not to mention, it’s a lateral facing posture which is harder. Many who attempt the half moon will struggle and it will take time and patience to get right.
Great for those who sit too long
In modern culture, sitting for 4+ hours straight is pretty standard, with desk and remote type jobs being the norm, and electronic devices taking up most of our time. Implementing a light yoga routine that forces us to counteract the constant sitting and lying positions of our legs and hips is a very good idea.
You probably won’t start with the half moon pose as a beginner, but it is something to work up to as an intermediate.
Common Mistakes When Performing Half Moon Pose Ardha Chandrasana
Below are some common mistakes and reasons why you shouldn’t make them.
Pivoting the standing foot inward
It may feel more comfortable to pivot or turn the standing foot inward. This happens for a few reasons, but they should be identified and fixed.
The first is that many feel it gives them a better sense of balance control. But this is a manifestation of either tight hips or lack of balance ability. But by doing this, you’re actually closing the hip joint, but we want to keep the standing leg externally rotated, to keep the hips open.
But that’s also where it’s useful to have a yoga block for balance, so that you can more easily keep the lead foot forward.
Letting the raised leg move behind the hip
Something else that often happens is that the top, lifted leg moves back behind the hips. From the half moon pose, take a peek at the top leg and see of you can see the feet. If not, you know to move them slightly forward in line with your hips. You can also use a wall to train keeping your leg in proper alignment.
Slumping forward
We could see this one being very common, where the person simply leans forward and slumps over, without actively engaging the upper body.
To easily fix this, push your hand into the floor or your block to straighten the arm, roll the shoulder back, and then do the same for the top arm, retracting the shoulder toward the middle back. That’s how you’ll achieve the nice straight line in the arms and shoulders.
Variations of Half Moon Pose Ardha Chandrasana
Whether you’re still trying to figure out the half moon pose, or are ready for a more challenging variation with a twist (pun intended), definitely give these poses a try.
Half moon against a wall
We briefly mentioned this variation in the tips section of this guide. And it really is one of the easiest ways to get immediate feedback on your technique, but it’s also like having training wheels.
The wall provides stability, and reinforces correct half moon posture, allowing you to feel any gaps that need to be filled. It’s especially helpful for keeping the shoulders back and retracted, and keeping the top leg over the hips, as the wall stops it from moving back.
Knee down half moon pose
Here’s one outside of the box… try the half moon on half a leg! Removing a lot of the stability requirements, you’ll be lower to the ground, with the bottom shin behind you for better support. Most people can do this pose, even if you’re a beginner. But it’s a perfect training technique to help you improve your alignment and strengthen your foundation.
Steps
Sit in a tall kneeling position on your knees in the center of the mat.
Dig the right knee firmly into the mat and point it outward toward the top of the mat while not moving the left knee.
Then place your right hand down on your right side, either flat on the palm or on the fingertips.
Shift your weight to the right hand and knee so your body is leaning sideways onto that side.
Now extend the left leg and place the inside of your foot or toes are on the mat.
Activate your core, then raise the left leg up, tensing the glutes and outer thigh. Flex the toes by pulling them up toward the shin.
Your entire body should now be facing sideways, with the hips fully open, and stacked.
Push into the floor with your right knee and foot, and keep the core and lifted leg strong.
The you can simply reach the top arm overhead in line with the bottom arm.
Switch sides and do it again.
Revolved moon pose (parivrtta ardha chandrasana)
While the half moon is an open hip variation, the revolved moon pose is closed hip. In fact, it’s more similar to the warrior III pose, so the feet and legs are facing the same direction, unlike half moon where the lead foot is forward and the top foot points sideways.
Revolved moon can be very difficult though, forcing the person to flatten the palm on the floor, and making it hard to get the legs in position, causing a sagging pelvis.
The best thing to do here is use a yoga block, and make sure it’s placed directly under the shoulder. This will allow you to create more space in the lower body so that it’s easier to lift the back leg, which is the biggest limitation in the revolved moon technique. You want to keep the hips as neutral as possible, otherwise, the lifted leg will be pulled down, and that’s not what you want.
Tips
The glutes play a strong role in keeping the lifted leg up and firm in position.
The twist should occur in the torso, not the hips.
While a variation, it’s best not to program revolved moon and half moon back to back.
Bound revolved half moon pose (baddha parivrtta ardha chandrasana)
If you want to get deeper in a similar pose, this is one good way to do it. It combines elements of warrior III pose which keeps the hips closed, then you bind one leg, and twist into the opposite side.
Steps
Stand at the top of the mat with your feet close together, hands on the hips, shoulders down, and chest upright.
Soften your right knee, and bend it slightly.
Hinge forward at the hips and lean your upper body forward. Lift the left leg up behind you with the toes pointed down to the floor.
Reach down with your left arm extended and place your hand on the floor under the left shoulder.
Then reach back with your right hand, bend your left leg and grab the left foot. Keep your hips neutral and facing down toward the floor. Do not allow your body to rotate at any point during the pose.
Lift the left knee up and drop the head lower.
Now slowly twist your upper body as far as you can to the right. From here, go as deep as you can feel you can safely.
To come out of the pose, let the left foot come down to the floor, and transition to sitting on the mat.
Make sure to do the same thing but with the legs in opposite positions.
Chapasana or sugar cane pose
It’s hard to imagine what this pose looks like but if you do it correctly, you’ll resemble a bowed out sugar cane. Chapasana is also a type of backbend although performed from a side facing position, or half moon pose.
Let’s check out how it’s done.
Steps
Come into the half moon pose.
Bend the top leg back, and grab the left foot with your left hand.
Now curl the lower butt in and under, push the tailbone forward, pull your head all the way back back, and open up the chest. Your body should be bent back in what looks like a sugar cane bow.
Release the leg, return the feet to the floor, and bring the hands down to the floor under the shoulders.
Repeat on the opposite side.
Pro tip: If you cannot easily reach back and grab the top foot, pull the top knee into the chest first, then grab the leg, and slide it up to the foot as shown in the video demonstration below.
Wrapping Up
Half moon pose ardha chandrasana is not an easy technique, but don’t get bent out of shape so easily (at least not until you’re ready for the sugar cane pose variation). You’ll need a pair of loose hamstrings, strong quads and glutes, hip mobility, good balance, and most importantly patience, to master this technique.
But what’s nice about half moon is there are many training wheel variations from using a wall to a yoga block and even a chair, or kneeling technique. Then, when you crave a new challenge, try a revolved half moon or bend yourself into a sugar cane!
Lotus Pose Padmasana Guide: Benefits, Common Mistakes, and Variations
Easily the most iconic meditation posture, recognized in film and TV, and part of rich ancient Asian tradition, just about everyone has tried some form or variation of lotus pose, whether making a joke out of it or genuine relaxation practice. But, laughing aside, most people would get a slice of humble pie after an honest attempt at the true lotus pose padmasana!
There are said to be many advantages of lotus pose like increasing flexibility, improving posture, easing menstrual symptoms, and migraines, mental relaxation, and awakening kundalini energy. But beneath the surface (pun surface) hides a beautiful representation of the lotus flower.
Let’s deep dive into the origins of padmasana, how it works, common mistakes to avoid, variations, and more.
What is The Lotus Pose?
We observe and practice for the benefits, but do we know about the history behind many classic poses, especially one as famous as the lotus pose? Padmasana, in Sanskrit, is derived from two parts, padma (meaning lotus), and sana (seat or throne meaning).
You may know of the lotus flower, or would recognize this sacred aquatic plant and powerful religious symbol from Buddhist and Hindu culture, where it’s commonly used as a pedestal for divine deities. But it makes more sense once you understand the angelic daily life cycle of a lotus. Deep rooted in mud, the lotus submerges in river water nightly, only to resurrect into a beautiful bloom the next morning. Hence its popular symbolic associations with rebirth and spiritual enlightenment.
But resilience is another word that comes to mind, considering the seemingly unfavorable environmental conditions, yet the strong will to revive each day, with each petal appearing as beautiful and strong as the day prior.
It’s no wonder the lotus is a foundational pose, that is believed to have many physical and mental benefits.
Anatomy of The Lotus Pose/Muscles Worked
(Proper) Lotus pose is a combination of sufficient hip flexion, external thigh rotation, and horizontal abduction. In other words, the thigh needs to be elevated high enough, with adequate outward rotation to safely and comfortably place the legs and feet in the lotus position.
Normally, the hips externally rotate about 60 degrees. In the lotus pose, more rotation is required. When mobility is less than what’s needed, people compensate by rotating and placing dangerous pressure on this knee joint.
So there needs to be a strong ability in the hips, with flexible quadriceps. This can be achieved with enough time, and consistency.
How To Do Lotus Pose (Ardha Padmasana)
Now we’ll get to the good stuff… find a yoga mat and go through a few practice steps before crossing over to the more advanced lotus pose variation. We’ll do this part in sections, starting with a basic legs crossed position, moving to a half lotus, and finally the lotus of all lotuses!
Below you’ll find written step-by-step instructions, with a video tutorial afterward. Also, check out the common mistakes section to avoid crucial technique dont’s.
Note: Before attempting lotus pose, ensure that you have sufficient lower body flexibility, healthy knees and ankles, and recent experience practicing similar techniques regularly. Padmasana is an intermediate to advanced posture, and bad technique can be costly for the knee joint.
It’s also important to note that there are slight variations of lotus pose, however, the general technique should remain the same for the safety of the joints.
Steps
Before attempting the full lotus pose, see if you can first perform the basic crossed legs and half lotus variations without pain or discomfort. If you can, then proceed to carefully try the full lotus, but only if you have sufficient hip mobility to comfortably slide your feet onto the hips without forcing or pulling the shins up.
Basic crossed legs posture
Start from seated on your mat with both legs straightened in front of you.
Then, come into a basic crossed legs pose, or sukhasana with your palms on your knees and eyes closed. Keep your spine tall.
Stay here then switch the position of your legs and repeat.
If you are comfortable in this position, you’re ready for the half lotus or Ardha padmasana. Straighten your legs in front of you and continue with step 4.
Half lotus
Grab the right leg, and cradle it in your arms close to your chest. Gently swing the leg from side to side which will help open up the hips before going full lotus.
From here, place your right heel on your left pelvic bone.
Sit in this pose with your hands on your knees and eyes closed for a few moments. Switch legs, bringing the opposite leg to the pelvis first. Do you feel okay to proceed with a more intense technique aka, full lotus? If so, you can proceed to the next steps.
Full lotus padmasana pose technique
Restart by extending your legs in front of you.
Then, bend your right leg, and cradle it in your arms, gently swaying it from side to side.
Place the right foot into the left hip bone.
Now bend your left leg, then use your hands to pull your left foot over your right leg, and tuck it into the right side of your hip.
Let your knees drop to the mat, rest your hands palms up on your knees while touching the thumbs and pointer fingers together, and gently close your eyes. Focus on your breath and maintain a tall spine.
Reset your legs by extending them forward, then repeat the same steps but switch the position of your legs. For example, this time you’ll bend and cradle the left leg first. Then you’ll bring the right foot over the left leg to finish the lotus pose.
Here’s another way to perform lotus pose that involves deeper preparation.
Tips
The full lotus is very challenging if you don’t have very good flexibility. Do not expect to get it in day, one week, one month, or in some cases, one year or more.
Remember the role of the two major joints involved in the lotus pose. The hips are capable of rotation while the knees only flex and extend. The knees are at greater risk of injury in this pose if improper form is used.
Close the knee joint by fully bending your leg so that the calf is flat against the hamstrings. This will help protect the knees by keeping it more stable, while ensuring only the hips rotate.
Gently scoop the heels from underneath and set them in position on the hips.
If your knees cannot naturally drop to the floor, do not force them down. Be patient and allow the tissue in your lower body to loosen up and stretch.
Never use jerky or rough movements when performing the lotus pose. Be very gentle and patient as you’re assisting your feet to the hips.
As gently as you came into the pose, should you while coming out of it too.
Benefits of Lotus Pose Padmasana
Let’s take a look at why an ancient, pre hatha yoga posture would still be relevant today. Of course, it’s also important to remember that lotus is a form of meditation, which has many science proven benefits in itself.
Stretch multiple points
In the lotus posture, many points receive a deep stretch from the muscles in your feet, to the ankles, knees, quadriceps muscles, hips, groin, and the torso, with good posture. Stretching increases flexibility, and hence elasticity in the muscles which helps with healthy joint movement, and prevents injuries (1).
Calm your thoughts
Some stress is healthy but when it becomes chronic, so often does our mental and physical suffering. Meditation, and redirecting our focus is a crucial part of reducing the harmful effects of negative associations, reducing emotional fluctuation, and we all need it in some form. Especially with the pressures of modern lifestyles and culture (2).
Helps reduce and prevent disease risk
To extend on the previous benefit, yoga and exercise has been shown to improve disease or health risk factors. Studies published by National Library of Medicine conclude that there’s no doubt yoga improves stress, anxiety, and depression, while being a suitable complementary medicine (3, 4). But the advantages are two fold, as mental techniques contribute to the physical and mental improvements (5).
Reinforce discipline to live a healthier, more aware lifestyle
It’s easy to become overwhelmed with distractions that should take us less time in our daily lives. Yoga practice can make us more mindful and help us to be more in tune with our thoughts, bodies, and decisions (6). And chances are, if you have the discipline to follow a routine, it will carry over into other things that will help you to become better all around.
Many fun and challenging variations
The exciting thing about the lotus pose is that it doesn’t stop there… in fact, for someone who cannot get into the pose, the progressions can be a rewarding journey in themselves. But then you have more advanced variations like the ones included later on in this guide. As you progress, it’s also normal to build more strength and mental fitness as well.
Common Mistakes During Lotus Pose
When it comes to exercise, some bad habits are easily fixable and not likely to cause harm. But when it comes to flexing your body in more difficult positions, you must be especially careful to do it right Here are some things you must avoid during lotus pose.
Forcing the leg and foot into position
A proper lotus pose is only possible with sufficient hip mobility and ignoring this fact is a crucial mistake. When movement in the thigh is limited during the lotus pose, two ways that people try to fix it is pulling the foot up or pushing the knee down. The problem here is the knees are not made for such a degree of external rotation beyond 40 degrees.
The hips are a ball and socket joint with greater movement capability, while the knee bends and straightens. Don’t mess that up!
Bad form causes shearing forces on the knee which can damage the meniscus (soft cartilage in the knee that act as shock absorbers, and help stabilize the knee joint) and ligaments.
Solution: Practice gradual techniques to free up tension in the hips, and improve movement in the horizontal plane. You should also focus on closing the knee joint, making it less vulnerable to potentially damaging forces.
Variations of Lotus Pose Padmasana
There are plenty of lotus pose variations to keep you busy, including the preparatory and more advanced postures. Here are some of the more popular alternatives to the lotus pose padmasana.
Reclining lotus pose (supta padmasana)
The opposite of your hidden lotus, supta padmasana is performed on your back. And most people will want to try this variation before covering up their pose.
Steps
Sit at the front of your mat in padmasana.
Place your hands on the mat behind your hips, then bend your elbows and gently drop down on your forearms like in a reverse plank. Sit in this position for a few moments to ensure you’re comfortable.
Then slowly walk your hands toward your knees, and lie flat on your back with your arms by your sides and palms on the floor.
Now reach your arms overhead, and rest the top of the forearms and knuckles on the ground, but keep your elbows slightly bent.
Relax here and consciously breathe in and out.
To come out, bring your arms back down by your sides with the palms next to your hips. Tuck your chin into your chest, lift back up onto your forearms, then sit up in padmasana.
Now change your legs position and repeat.
Hidden lotus pose (gupta padmasana)
Try this concealed lotus pose variation that’ll force your hips to stay opened up. Many people also learn that changing the position of the same position suits them better. In this case, a prone position may enhance how the stretch feels in your entire back.
Steps
Begin in padmasana pose at the back end of your yoga mat.
Then place your hands on the mat and use your arms to lift up onto your knees. Walk your hands forward until your palms are directly under your shoulders like in a push-up on your knees position.
Now walk your hands forward and gently lower your chest, stomach, and hips to the floor. Then reach your arms overhead and rest your palms on the floor. Try to consciously press your pelvis down into the mat.
Stay here for a few conscious, relaxed breaths.
To leave the pose, bend your arms and place your palms on the floor next to your chest like the bottom of a push-up.
Push yourself up, then walk your hands back, and gently return to the sitting padmasana.
Now do it again but change the position of your legs.
Tip: You can also place your hands behind your back as shown in the video example.
Fish pose with lotus legs
If done correctly, the fish pose will give you an amazing stretch through the upper body and neck, while offering potential benefits of inversion (hanging your head upside down) like improved blood flow to the brain, and enhanced cognitive functioning. But the basic fish pose doesn’t stretch out the hips and groin like adding a lotus pose.
Steps
Start on your back with your body fully lengthened.
Bring your legs into lotus, then drop them to the floor.
Now lift your chest, arch your back, tilt your head back, and gently rest the top of your head on the floor. You can grab onto your hips as shown in the video example below.
Reverse the process by lying flat, raising your knees up, taking your feet off the hips one at a time, and straightening your legs out in front of you.
Lay there for a moment, then bring the legs back into lotus, switching legs this time, and repeat the previous steps.
Check out our full write up on fish pose matsyasana.
Floating lotus pose (Utplutih)
If you have good upper body strength, then you should absolutely try the floating variation. What it will do over the other variations is activate your chest, shoulders, and triceps, while calling on your core to produce more strength and stability. But there are mental benefits too, as you’ll have to trust yourself, have confidence in your abilities, and develop patience.
Note: Utplutih is a more advanced pose, and it can be very challenging. The video provided below shows a few progressions before attempting the full lotus pose. You can also find some technique tips following the written instructions.
Steps
Start in the sitting lotus position on your mat, with an upright posture.
Squeeze and activate your legs and flex your feet for better control.
Then straighten your arms and place your hands on the mat beside your upper thighs. Spread your fingers out, and feel where you will be most balanced. Emphasize pressing with the thumbs and pointer fingers.
Activate your delts, and the prominent muscles of your lateral torso like the lats and serratus anterior.
Now round your back slightly, then draw your abdomen in and up.
Inhale, then lift your body up off the ground. Press your hands down into the floor, maintain a solid position, look down at the tip of your nose, and take 10 big breaths.
Exhale, and slowly lower your butt to the floor in padmasana.
You can then swap the position of your legs and repeat the pose.
Tips
Mental focus is just as important here. Remain calm, breathe, take your time, and feel connected to the pose.
Remember most of this pose is a result of your core muscle engagement.
If the utplutih is too advanced for you, cross your legs normally (not lotus), and practice the floating pose while keeping your feet in contact with the floor, akin to an assisted version.
The half lotus pose, keeping only one foot on the floor, is another progression before the full floating variation.
FAQs
When is lotus pose best avoided? We do not recommend lotus pose for people with knee and ankle injuries or issues, or who are pregnant.
Can beginners try the lotus pose? It depends on your level of flexibility. Lotus pose is a more advanced posture that requires a great degree of hip mobility. Most beginners should start with a basic crossed leg sitting position, then progress to a half lotus, and finally the full lotus.
Wrapping Up
Through adversity and resilience sprouts a beautiful result, of which the lotus plant exemplifies that authenticity. Both a symbol and physical manifestation of grounding, expansion, death, re-emergence, resilience and beauty, so too is what the lotus pose represents.
While a more advanced position, you’ll also learn patience and persistence, but don’t forget to also enjoy the process as you learn one of the most foundational poses.
Resources
Amin DJ, Goodman M. The effects of selected asanas in Iyengar yoga on flexibility: pilot study. J Bodyw Mov Ther. 2014 Jul;18(3):399-404. doi: 10.1016/j.jbmt.2013.11.008. Epub 2013 Nov 8. PMID: 25042310.
Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga. 2011 Jul;4(2):49-54. doi: 10.4103/0973-6131.85485. PMID: 22022122; PMCID: PMC3193654.
Shohani M, Badfar G, Nasirkandy MP, Kaikhavani S, Rahmati S, Modmeli Y, Soleymani A, Azami M. The Effect of Yoga on Stress, Anxiety, and Depression in Women. Int J Prev Med. 2018 Feb 21;9:21. doi: 10.4103/ijpvm.IJPVM_242_16. PMID: 29541436; PMCID: PMC5843960.
Bridges L, Sharma M. The Efficacy of Yoga as a Form of Treatment for Depression. J Evid Based Complementary Altern Med. 2017 Oct;22(4):1017-1028. doi: 10.1177/2156587217715927. Epub 2017 Jun 30. PMID: 28664775; PMCID: PMC5871291.
Goldsby TL, Goldsby ME, McWalters M, Mills PJ. Effects of Singing Bowl Sound Meditation on Mood, Tension, and Well-being: An Observational Study. J Evid Based Complementary Altern Med. 2017 Jul;22(3):401-406. doi: 10.1177/2156587216668109. Epub 2016 Sep 30. PMID: 27694559; PMCID: PMC5871151.
Yoga – benefits beyond the mat. Harvard Health. (2021, September 8).
Spread Leg Forward Fold Upavistha Konasana — Benefits, Common Mistakes, and Variations
This one’s a throwback to gym class days when you were instructed to sit, spread your legs wide, and reach as far forward as you could for ten to twenty seconds. And you probably got pretty good at it with enough repetition, but once free from that school requirement, most of us said goodbye and good riddance! (no more torture). But wisdom is power, and those body aches and tight muscles aren’t going to relieve themselves…
Spread leg forward fold or Upavistha Konasana, is a fundamental pose that will benefit your entire body, and there’s an easy technique to progress into the full forward fold that we’ll show you in this guide. Plus learn key form tips and progress with some handpicked advanced variations.
Muscles Involved During Spread Leg Forward Fold Upavistha Konasana
“Spread”, “leg”, “fold”… sounds like a whole lot of stretching going on, for various muscles. In fact, you can easily modify Upavistha Konasana to give yourself a major stretch in the posterior chain from the heels all the way through the trunk, and releasing tension in the neck.
Here’s a short anatomical lesson on the muscles stretched and strengthened in this pose.
Thighs
During spread leg forward fold, proper technique will activate the thighs, hips, and groin, giving them a nice stretch along the way. You’ll also get the adductors that draw the thigh inward. Keeping these muscles loose is a good way to maintain mobility in the lower body, and prevent hard injuries and muscle pulls.
Erector spinae
Elongating the torso, and stretching out the lower back is a big part of the seated forward fold. In fact, to exaggerate this benefit, you can grab the toes, giving you more room to move your upper body.
How to do Spread Leg Forward Fold Upavistha Konasana
For such a simple looking exercise, there are a lot of important steps that you can’t miss when setting up and executing this yoga technique. This is to ensure your body is in a comfortable, supportive, and ergonomic position.
Below are written steps as well as a very detailed, and appropriate video demonstration of the spread leg forward fold upavistha konasana.
Steps
Gently sit on your mat, with your knees bent, feet flat on the floor, and arms relaxed over your legs.
Then straighten your legs out in front of you, and spread them out wide.
Use your hands and gently adjust your glutes by pulling them out to ensure you’re able to maintain an upright posture and lengthened torso without limitation.
Flex your feet by pulling the toes back toward your ankle, and press the heels into the ground.
Now place your fingertips behind your butt on the floor, and pull the shoulder blades slightly toward each other, and down. Then lift your chest up.
Hold this position and feel a nice stretch throughout your body.
If you’re ready for a bigger stretch, place your hands in front of you on the floor, then slowly walk your hands forward as much as you comfortably can.
Now allow your upper body to sink down toward the floor to accentuate the stretch. But remember to maintain a lengthened back, not simply hunching over.
From here, if you do not have the flexibility to descend further, you can use a yoga bolster and/or stacked blankets for support.
Gently, lie your head down, looking to either side, and rest your elbows on the floor with your palms facing up.
Let your entire body relax and sink into the cushions, allowing your arms to also become heavy.
Bring awareness to your groin, feeling the wide position of your legs, while allowing your lower body to sink down into the floor.
Slowly breathe in and out.
Stay here for about 5 minutes.
To come out of the pose, turn your hands over onto your palms, then slowly sit up, walking your hands back toward you for support.
Before you finish the pose, and if you’re comfortable, from the sitting position, place the bolster/blankets on one leg, and lie your head down to that one side for 3-5 minutes. Repeat on the other side.
You’ve now performed the spread leg forward fold!
Check out the soothing demonstration of this yoga technique via the video tutorial provided below.
Tips
You can use a bolster, blankets, and yoga blocks for support as you gradually increase flexibility.
Holding straps around your feet is another great training tool that helps reinforce proper form, and train for improved flexibility.
Never push your body to the point of pain or discomfort. Many yoga poses require great flexibility, and joint mobility but the body needs time, progress, and persistence to achieve deep stretches.
Benefits of Spread Leg Forward Fold Upavistha Konasana
A phenomenal activity that we should all fit in our routines, spread leg forward fold has benefits that go well beyond an amazing body stretch. Here are other reasons why this pose can improve your mind and body.
Stretch your groin, hips, and back
From the spread leg forward fold you can emphasize the point of stretch. Reaching straight forward you’ll focus on stretching the torso and lower back. But you could change direction, leaning into either side, and increase the stretch in your hamstrings.
Stretching your lower back is helpful in preventing injuries by enhancing mobility, while the hamstrings are highly injury prone, and stretching is non-negotiable if you’re highly active. Plus, most people sit a lot, which affects the hips and legs.
Reduce and improve body stress, anxiety, and pain
For the same reason as above, stretching gives us relief from muscles that are overused, not used enough, or that have been injured. Nowadays, our butts are glued to our seats for hours on end, which can lock everything up, and that’s when you start to have issues with hips, knees, etc.
Well, stretching can do a lot to counteract that. In fact, one study on Spanish logistics workers found that implementing a stretching routine in the workplace effectively helped with bodily pain, exhaustion, while reducing anxiety, and improving mental and general health (1). It was seen as a potential low cost way to improve well-being in the workplace.
Additionally, as the above video example pointed out, this pose could potentially improve health situations common in women such as regulating menstruation. Although, we cannot make this claim definitely.
Fight smartphone posture
We’re wreaking havocs on our necks with our phones, laptops and tablets, maintaining terrible forward head posture. It’s said the average human heads weigh on average 5 kilograms or 11 pounds. That’s pretty heavy, and not fair to our necks and spine.
Performing daily stretching and yoga techniques is one of the best ways to hold ourselves accountable for bad posture. Because if we’re making the effort to maintain healthy bodies, then good posture should go along with that.
Additionally, there’s research that could support the positive effects of stretching and core exercises on posture and alignment (2).
Common Mistakes When Performing Spread Leg Forward Fold Upavistha Konasana
These common mistakes are counterproductive to achieving a proper spread leg forward fold pose.
Rounding your back
There are few instances where it’s good to round your back, like the cat pose, for example. However, the goal of upavistha konasana is lengthening the spine by reaching forward, and keeping the back straight. If you notice your back rounding, use assistance such as a bolster, block, or blankets, and slowly lower yourself, focusing on good form.
Rolling your feet forward
Throughout this pose, your feet and knees should be pointed up toward the ceiling. Rolling them forward could place too much pressure on your knees.
Forcing it too quickly
The spread leg forward fold appeals to beginners because it seems so simple and straightforward (pun intended). And as mentioned, most of us have done it at some point. However, if you don’t stretch these muscles regularly, you will be surprised at how bad your flexibility is. So don’t try to rush it just because you used to do it in grade school. Your muscles and body still need time to open up and adjust.
Variations of Spread Leg Forward Fold Upavistha Konasana
The sitting wide leg fold over is a nice pre-requisite for twist and standing fold over poses. Here are some alternatives we’d choose that are similar in nature.
Strap assisted spread leg forward fold
There are a few different ways that you can ease into a full forward leg spread. Many people may not have the flexibility to do it as shown in the primary example provided in this guide. So, you can actually wrap some short straps, belts, or similar under the bottoms of your feet while in a wide leg seated position, grab onto the ends, and gradually pull yourself closer.
This is actually a great form training technique, that reinforces keeping the legs grounded, shoulders down, and chest up. Remember, ground down with the legs, and lift up with the chest. Go as far down as you comfortably can, as your hamstring and back flexibility allows. Make sure to keep the legs pressed firmly into the floor, and use a blanket under your butt to modify the range of motion.
Spread leg forward fold holding toes
The advantage of grabbing your toes instead of reaching your arms forward is that you can get more range of motion. If you have the flexibility, you can lower your chest and chin to touch the floor, enhancing the stretch and activating more core.
Steps
With the legs spread wide, reach your arms toward your feet and grab the toes.
Hinge forward at the hips, slowly lower your chest toward the floor, and gently rest the front of your torso and chin to the ground if your flexibility enables you to do so. Your toes and kneecaps should be pointing toward the ceiling.
Hold here to get a good stretch, then you can reset, and repeat a few more times.
Spread leg parivrtta (revolving)
Getting some rotation in the pose is going to help open up the chest, and work the rotational oblique muscles of the core. This technique is also commonly performed standing on both feet, but it’s beneficial both ways.
Steps
From a spread leg seated position, inhale, and raise your arms overhead.
Exhale, bend sideways down to either leg and use the same side hand to grab the lower foot. Use the top hand to grab the top part of the foot.
Rotate your upper body toward the ceiling as far as you can, fixing your gaze up. Focus on breathing in and out.
Inhale, free your hands, and slowly come up to an upright position. Exhale and bring your arms down.
Repeat the prior steps on the other side, performing everything in reverse.
Seated forward bend
A basic pose in hatha yoga, the primary difference between seated forward bend and spread leg forward fold is the former is performed with the feet together in front of you. Also referred to as Paschimottanasana, this pose provides a stretch from neck to heels, and it’s just as mentally relaxing.
Steps
Sit on a yoga mat with your legs straight out in front of you and feet close together. Flex your toes back toward your shins.
Inhale, raise both arms overhead and stretch them toward the sky.
Exhale, bend forward from the hips, and reach as far forward as you can without straining or pain. If you’re flexibility allows, grip one wrist with the opposite hand past the bottom of your feet. Or, grab where you’re able to on your lower legs.
Stretch your spine forward, and rest your face and torso on the top of your legs. Make sure to breath in and out in this position.
From here, extend the arms forward, slowly sit up and inhale. Then, exhale and drop your arms down.
Urdhva upavistha konasana upward facing wide angle pose (Variation B)
Now you’ll get to focus on balance, total body stability, core strength, and flexibility. Keep in mind, there are more detailed examples of this upright seated wide legged pose, but for simplicity, we included the basic form steps with a video explanation and demonstration.
Variation B will teach you contrasting styles in muscle activation and relaxation, improving functional skills, and making you a more capable human!
Steps
Start in a sitting position with your knees propped up and feet flat on the floor.
Then come into a baddha konasana by opening your hips, and pressing the bottoms of your feet together close to your body.
Now hook your pointer, and middle fingers underneath your big toes, and grab the tops with your thumbs.
Inhale, pull the shoulders back and lift your feet up. From here, find balance on your sitting bones. Keep a straight spine.
Slowly straighten your legs up toward the sky, and out wide. If you must, keep the legs bent until you gain more flexibility in the future. In this position, make sure your tailbone is straight and not tucked under.
Hold this position for as long as you comfortably can.
Bend your legs, and bring your feet back together like in the starting position.
Now slowly straighten your legs our in front of you one side at a time. You’ve finished this version of a spread leg pose!
Wide legged forward bend prasarita padottanasana
The sitting fold over has a special place in a yoga stretching routine, but if you want more functional benefits, you should try it standing. We have an entire guide on this pose, that explains the benefits, and shows some cool variations.
Choose a surface where your feet will not slide.
From a standing position, spread your feet apart into a wide stance, creating roughly 4-5 feet of space in between. You want a wide stance but not so wide that you lose stability and balance.
Point your toes forward or slightly inward to activate the inner thighs and glutes, keep your legs straight and engaged, and focus your weight on your outer feet. Place your hands on your hips.
Now hinge forward at the hips, and lower your torso until your upper body is roughly parallel to the floor. Make sure to keep your back straight. Then, slowly stand up straight.
Repeat step 4, but now stretch your arms down to the floor and touch it with your fingertips.
Walk your hands back until your fingers and toes are in line, and press your palms flat on the floor.
Lift your head up and gently stretch toward the sky.
Then drop your head and body down toward the floor, while bending your elbows. Try to relax your upper body.
Gently rest the crown of your head on the floor. Hold this position for a few seconds, trying not to exceed 10 seconds at first.
Now come up onto your fingers, walk your hands forward, and bring your hands on your hips, one at time, then slowly stand up in the starting position.
Related: How to do fish pose Matsyasana
Wrapping Up
Back then you probably thought it was a useless technique, but little did you know such a simple technique could do so much good for your body. Granted, we probably accumulate the most bodily tension as we mature and face adult life, which is more reason for us to get deeper into these types of intense stretches, and yoga exercises.
Spread leg forward fold upavistha konasana is a nice entry level, all-around pose for the posterior chain, anterior body, hips, core, spine, and neck muscles. And it’s very safe to do, so long as you be patient, don’t force what won’t go, and use proper progressions as included in this guide under the variations section.
References
Montero-Marín J, Asún S, Estrada-Marcén N, Romero R, Asún R. Efectividad de un programa de estiramientos sobre los niveles de ansiedad de los trabajadores de una plataforma logística: un estudio controlado aleatorizado [Effectiveness of a stretching program on anxiety levels of workers in a logistic platform: a randomized controlled study]. Aten Primaria. 2013 Aug-Sep;45(7):376-83. Spanish. doi: 10.1016/j.aprim.2013.03.002. Epub 2013 Jun 12. PMID: 23764394; PMCID: PMC6985483.
Kim D, Cho M, Park Y, Yang Y. Effect of an exercise program for posture correction on musculoskeletal pain. J Phys Ther Sci. 2015 Jun;27(6):1791-4. doi: 10.1589/jpts.27.1791. Epub 2015 Jun 30. PMID: 26180322; PMCID: PMC4499985.
Wide Legged Forward Bend Prasarita Padottanasana – Muscles Worked, Benefits, Common Mistakes, and Variations
One of yoga’s many fold poses, the sangskrit name prasarita padottanasana describes five elements of the wide legged forward bend:
“Prasarita” – Spread
“Pada” – Foot/leg
“Ut” – Intense
“Tan” – To stretch
“Asana” – Pose
Putting the sequence into action, the yogi takes a wide, straddle stance which requires foot and thigh strength, hip flexibility, and core strength. Moving up the chain, the hips hinge the upper body forward, until the torso is inverted or folded over, and the head is upside down.
Wide legged forward fold is a common yoga pose, and it benefits everything from the feet (strengthening), to the head (increased blood flow to the brain which may yield some benefits).
In this guide, we detail how to perform this pose, with a short video demonstration, tips, common mistakes to avoid, and some arm variations.
Muscles Worked During Wide Legged Forward Bend
While wide legged forward bend isn’t working muscles to increase their strength and size (primarily although you may get a little of that), you can expect a phenomenal stretch, and to recruit muscles in a way they’re not usually.
Hamstrings
The most obvious muscles stretched during a forward bend are the hamstrings. On the back part of your upper leg strung between the hips and thighs, most ham stretches involve hinging the hips forward, to really lengthen the three sections of fibers that make up this muscle group.
Your hamstrings are athletic muscles, that can help us to perform explosive movements, acting as a rubber band being stretched, and released. They’re also key to the gait or walking cycle.
Glutes
Butt muscles that form a large portion of the hips, you have a large maximus, smaller medius, and smallest minimus muscle in your backside. Maximus is the largest, strongest, and most notable, creating most of what is your hips size and shape. Consequently, the role of maximus is controlling movements at the hip such as extension, and external rotation of the thigh.
Abdominal core muscles
You may not realize it, but when you hinge forward at the hips, and stand back up after the wide legged forward bend, your core muscles have to step into decelerate the descent, and extend the spine, respectively. It’s your deeper core muscles, transverse abdominis that stabilize the spine, while the erector spinae muscles by the spine, stand you up from a bent over position.
How To Do Wide Legged Forward Bend
Considered a beginner yoga pose, for many who attempt it for the first time, there’s nothing beginner about it. But the key is having the right setup, being patient, listening to your body, and keeping at it.
Before you thrust yourself into the wide legged forward bend, we recommend checking out the short video demonstration below, and using the written instructions below for reference and tips.
Steps
Note: The first four steps are to prepare your body for the full movement.
Choose a surface where your feet will not slide.
From a standing position, spread your feet apart into a wide stance, creating roughly 4-5 feet of space in between. You want a wide stance but not so wide that you lose stability and balance.
Point your toes forward or slightly inward to activate the inner thighs and glutes, keep your legs straight and engaged, and focus your weight on your outer feet. Place your hands on your hips.
Now hinge forward at the hips, and lower your torso until your upper body is roughly parallel to the floor. Make sure to keep your back straight. Then, slowly stand up straight.
Repeat step 4, but now stretch your arms down to the floor and touch it with your fingertips.
Walk your hands back until your fingers and toes are in line, and press your palms flat on the floor.
Lift your head up and gently stretch toward the sky.
Then drop your head and body down toward the floor, while bending your elbows. Try to relax your upper body.
Gently rest the crown of your head on the floor. Hold this position for a few seconds, trying not to exceed 10 seconds at first.
Now come up onto your fingers, walk your hands forward, and bring your hands on your hips, one at time, then slowly stand up in the starting position.
Tips
Make sure to perform this pose on an appropriate, non-slip surface, such as a yoga mat. Do not try it using socks on a slick floor, as it’s very difficult, and is not good for the groin, and knees.
If you’re not ready to rest your head on the floor in the full wide legged forward bend pose, then simply use your arms to keep your head up, and practice being in this position.
If your head touches the floor too easily, narrow your stance a little.
You can bend your knees slightly if you have tight hamstrings.
Do not try to rush the process. The body usually takes time to open up so that you can move into deeper positions.
You can also use yoga blocks under your hands to help decrease the range of motion, if you can’t reach the floor just yet, or if its uncomfortable.
This Exercise
Target Muscle Group: Hamstrings, glutes, core
Type: Yoga
Mechanics: Isolation
Equipment: Yoga mat
Difficulty: Intermediate
Benefits of Wide Legged Forward Bend
There are the most obvious and then there are some of the not so obvious benefits of folding yoga poses. Let’s see what they are…
Target your thigh and adductor muscles
One of the poses that involves a forward hip hinge, wide legged forward bend favors a hamstrings and adductors stretch. If you play sports or are regularly involved in resistance training or other activities, it’ll benefit you to keep these muscles loose and active. You’ll also help prevent injuries, and the hamstrings are so important for mobility.
Stretch the neck, back and shoulders too!
We hold lots of tension in our necks, shoulders, and backs, especially being slumped over in front of our devices for most hours of the day. Stretching is helping to reduce the long term negative effects of muscle tightness from prolonged inactivity.
Potential benefits of inverted position
It’s important to note that evidence for the potential benefits of inversion training are not conclusive.
However, hanging upside down does create changes in blood flow which may enhance circulation to the brain. Many believe this can enhance cognitive performance. Inversion type training does decompress the spine though, which is said to create more space between the vertebra, allowing better disk hydration and hence greater spine mobility and reduced risk of injury.
The advantages may extend further though, reaching as deep as the lymphatic system, possibly helping to drain the body of toxins. This process is said to only be able to occur via the movement of muscles, and breathing.
Build patience and mental fortitude
One of the most valuable tools in life is patience. The rewarding things require patience, and mental grit. Wide legged forward bend isn’t just picking up a dumbbell and doing a barbell curl, or sitting down in a squat or performing a push-up.
It requires a bit of many things to be able to maintain a wide stance, bend forward, and set your head on the floor. And for many, it won’t be possible the first few attempts.
Common Mistakes During Wide Legged Forward Bend
Here are some common mistakes that may make for a frustrating or painful experience attempting the wide legged forward bend.
Not spreading your feet wide enough
While it is called the forward fold, most people are not contortionists and will need to spread their feet wide enough to reach their head to the ground. Two to three and even four foot of distance between your feet won’t cut it for most. It’s perfectly normal to have a very wide stance, that way you can decrease the distance your head needs to travel.
But… if you’re just starting out, you could assume a narrower stance, and it’s fine if the head cannot yet touch the floor. Give your hips time to open up and then you can get lower and lower.
Forcing yourself into the pose
Forcing the body to do something is hardly ever recommended. In this case, you can pull tight muscles, or increase risk of injuries in the future.
A common and wise piece of yoga advice is to take it slow, and allow your body to open up when it’s ready. That’s why you’ll typically see professionals perform warmup steps before attempting the full pose. With that said, this pose requires decent flexibility.
Variations of Wide Legged Forward Bend
While the basic wide legged forward bend is a phenomenal practice to get into, here are some fun variations to try and challenge yourself while getting additional benefits.
Wide legged forward bend with hands behind your back
It’ll require more balance, and core control, but it’s just one progression that’ll prove you’re ready for something more challenging. Most people should be able to easily reach behind their body and interlock their fingers. It’ll give you a sweet stretch in the delts too!
Steps
Get into a wide stance as explained in the original instructions.
Bring your arms behind your body and interlock your fingers with the palms facing each other.
Slowly drop your torso under control, and then gently rest your head on the floor. If you cannot yet, place an object such as a yoga block between your feet to rest your head on and reduce the range of motion.
Grabbing your toes
For this variation, you’ll grab your big toes with your pointer fingers on each side as you’re dropping into the folded position resting on your head.
Steps
In your straddle stance, hinge forward at the hips, and hook your pointer fingers over and around your big toes.
Keep your elbows bent, pointed up, and try to squeeze your shoulders blades together. Hold this position for the desired time.
With rotation
Like wringing out a wet rag, including a twist in the forward bend will stretch out your oblique muscles that help us to rotate, and bend laterally. It’s also a good technique to help maintain coordination and mobility in the upper body.
Steps
From a bent over position, extend one arm toward the floor and place your palm flat directly in the center between your feet.
Now rotate your torso in the opposite direction of your arm, and reach the free arm straight up toward the sky with the fingers straight.
Now bring the top arm down and switch positions with the other arm, placing your arm in the exact same spot. Then reach up in the opposite direction with the free arm. Repeat for 3-5 repetitions.
Holding the opposite leg
Challenge flexible endurance and stretch your torso by gripping the opposite leg and holding for a static count.
Steps
From the forward fold position, grab your right ankle with your left hand, and bend the right arm behind your lower back. Breathe in, and then breath out as you release and change sides.
Now grab the left ankle with the right hand, and place your left arm behind your back. Hold, and repeat by alternating sides.
Seated forward bend pose
Otherwise called Paschimottanasana, the seated forward fold pose trains a similar technique but with the inversion.
Steps
Sit on the floor with your legs stretched out in front of you. Sit up tall, and pull your toes in toward you.
Inhale, and reach both arms overhead, then exhale and bend forward at the hips.
Reach toward your toes. Stop where you’re able too. If you’re flexible enough, grab one wrist with the other hand and your arms in front of the bottom of your feet.
If you’re flexibility allows, lie face down on your your shins.
Unlock your grip, and with both arms extended past your feet, inhale and sit up to the original position.
Exhale and lower the arms.
That’s the seated forward bend yoga pose.
Here’s a progression technique that you can do if you cannot perform the full pose yet. Use a strap of some type to wrap around the balls of your feet, and slowly try to stretch forward, grabbing the straps closer to your feet as you reach forward.
Wrapping Up
While yoga should incorporate various elements of mental and physical fitness, the wide legged forward bend is a swift and much needed change up from your usual exercises. Combining inversion, stretch, and strength, it’s a pose you should hang-up for the next day and bring it out because of the range of benefits it offers.
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