The Prenatal Yoga : Wide-Angle Seated Forward Bend (Upavista)

1) Begin in a seated position on your mat with your legs out in front of you (Dandasana).
2) Place your hands behind you, shuffle your legs open to as wide as you can longways along your mat (you should be facing the side of your mat).
3)Place your hands out in front of you, inhale open up the chest then exhale, walk the hands forward into the forward fold. Only coming to where you are able to today.
4) You may place block out in front of you if you need and lift your buttocks off the ground, moving it forward for a deeper stretch. Keep your feet flexed and both your knees and toes pointing to the sky here.
5) Breathe full breaths in through the nose and out through the nose, extending and lengthening on the inhale and closing the nose on the exhale. Pull up in the pelvic floor.
6) Stay here for 3-5 breaths before coming out of it slowly into Dandasana.


Benefits:
1) Stretches the legs, back and groin area.
2) Strengthens and extends the spine.
3) Clams down the mind, reduces anxiety and stress.
4) Improves Focus.