Seated Wide Angle Forward Bend Pose

WideAngleforwardfold_UpavisthaKonasanajpg Roll to one side and sit in Dandasana (Staff Pose) with your legs stretched in front of you. Bring your arms behind you, lean back and open your legs into a 90-degree angle. Flex your feet, press your thighs down and rotate them outward so the kneecaps are facing the ceiling. Place your hands on the floor in front of you. Inhale to lengthen your spine. Exhale and walk your hands forward without rounding the middle or lower back. (If your back rounds, sit on a folded blanket or cushion to elevate your seat.) Press through your heels, lengthen and lift the inner thighs toward the ceiling and press the femurs toward the floor. Stay here for 6 to 8 breaths. Inhale to come up.

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