Prenatal yoga pose spotlight: Seated Wide Legged Forward Fold

November 1, 2024 Bettina Rae

Similar to the standing version of this pose, Seated Wide Legged Forward Fold stretches the back of the legs (which can help relieve back pain) and help to maintain mobility in the pelvis (which is super important for birth). Also known as Upavistha Konasana, this pose can be modified using props so you can continue to practice it throughout your entire pregnancy. It’s also less likely to aggravate heartburn so will to more, especially during the later stages of pregnancy.

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Benefits of seated wide legged forward fold during pregnancy

encourages mobility in the pelvis
stretches back of legs and inner thigh

When shouldn’t you practise seated wide legged forward fold during pregnancy?

With pelvic instability

If you feel pain in your pelvis, tailbone or pubic bone you might have pelvic instability. When the pelvis is unstable we avoid any yoga poses that take the feet wider than the hips, as this can increase instability and make the pain worse. Skip this one if you’re suffering from pelvic instability and bring the legs together to forward fold instead.

During a sciatica flare up

While stretching the hamstrings and glutes can be a treatment for sciatica, folding forward is not the best way to do this, because of the strain it can put on your back (especially as your core is already out of action during pregnancy). If you’re suffering from sciatica skip this pose and book yourself into a physiotherapist.

What props should you use to practise seated wide legged forward fold pose during pregnancy?

Tight hamstrings

If your hamstrings are super tight, bring a bolster or rolled blanket underneath your sit bones to reduce the stretch.

Exhausted?

Make this pose even more relaxing by bringing a stack of bolsters in front of you to support your torso as you lean forward.

How to practice seated wide legged forward fold pose during pregnancy

Come to a have a seat and bring your legs as wide as you comfortably can. (Sit up on a bolster or rolled blanket if this makes it more comfortable for you.)
Draw your toes back towards you as you engage the thighs and press your legs into the mat.
Press your sit bones down as you lift the spine long.
You can choose to lean forward if you’d like to increase the stretch or stay sitting upright.

What can you practice instead of seated wide legged forward fold during pregnancy?

If seated wide legged forward fold doesn’t feel great for you during pregnancy here are some other options that will give you similar benefits.

Which trimesters can you practise seated wide legged forward fold during pregnancy?

This pose is suitable during all trimesters, including postpartum. However might find that this forward fold feels too much in early postpartum due to the softness in the pelvis and pelvic floor. I generally avoided wide leg poses in the first 12-ish weeks postpartum until I felt stronger and less “exposed” in wide leg stances.

When should you practise this pose?

Seated wide legged forward fold is a lovely gentle way to stretch into the legs, especially after a long day on your feet. You can easily modify this pose to give a more gentle stretch, or you can lean in to the stretch if you are already quite flexible.

When I’m teaching pregnancy yoga classes I like to include this pose during the warm up or cool down phases of the class.

Where to next?

If you’re brand new to practising pregnancy yoga you can download my free guide here.

Practise pregnancy yoga with me for free on Youtube.

Or if you’re a yoga teacher looking for information about teaching pregnancy yoga, you can download my free teaching guide and resources here.