Practise Standing Wide Leg Forward Fold during pregnancy
Standing Wide Leg Forward Fold during pregnancy stretches lovingly into the back of the legs (which can help with back pain) and helps to create mobility in the pelvis (which is important for birth). Otherwise known as Prasarita Padottanasana, this pose can be modified using props to make it able to be practised throughout your entire pregnancy. While it’s not rocket science and is exactly what you’re picturing (a wide stance with your upper body folded over), let’s look at what you need to know to practise this forward fold during pregnancy.
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Benefits of standing wide leg forward fold during
- encourages mobility in the pelvis
- stretches back of legs and inner thigh
- can help relieve lower back pain
- releases tension in neck and shoulders
- is a great position to encourage optimal baby positioning for birth
When shouldn’t you practise standing wide leg forward fold?
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 pain worse. Skip standing wide leg forward fold if you’re suffering from pelvic instability and bring the feet underneath the hips 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, use a strap around the ball of your foot in hand to big toe pose, instead of wide leg forward fold. (And book yourself in to see a Physiotherapist because sciatica pain is no joke!)
What props should you use to practise standing wide leg forward fold pose during pregnancy?
Heart burn or reflux?
Heartburn and reflux will feel worse in any yoga poses that take your head below your heart. You can still practise standing wide leg forward fold though. Bring a chair underneath your hands to keep your upper body lifted.
Tight hamstrings
If the back of your legs are super tight, bring blocks (or anything sturdy) underneath your hands to reduce the stretch in your legs. You can also reduce the stretch by bending the knees to make this pose feel more comfortable.
How to practice standing wide leg forward fold pose during pregnancy
- Stand on your mat with your legs in a wide stance. Your feet should be roughly parallel.
- Press into the outer edges of your feet and feel the muscles of your legs engage or “turn on”.
- Bend your knees as much as you need and walk your hands down your thighs slowly until you reach a chair, blocks or the floor. (We walk down during pregnancy to avoid straining the core).
- Try to keep your back straight rather than rounded. Remember you can always bend the knees if this is too much for the legs.
- Stay here for five breaths.
- When you’re ready, engage your legs and slowly walk your hands back up your thighs. Take your time to avoid feeling dizzy on the way up.
What can you practice instead of standing wide leg forward fold during pregnancy?
If standing wide leg forward fold doesn’t feel great for you during pregnancy here are some other options that will give you similar benefits.
- Seated wide leg forward fold.
- Downward Facing Dog
- Pyramid Pose
Which trimesters can you practise standing wide leg forward fold during pregnancy?
Standing wide leg forward fold is suitable during all trimesters, including postpartum. You might find that this pose 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 standing wide leg forward fold?
Standing wide leg forward fold gives a lot of benefits with minimum effort. It builds strength in the legs but also offers a beautiful stretch, and encourages softness in the upper body.
Standing wide leg forward fold is a great pose to practise for birth preparation. From this position bend one knee at a time and stick the bottom backward. This mobilises the bones of the pelvis and modifies the pelvic openings. This can be helpful to allow baby to move into the right position prior to birth, but also during labour if baby appears “stuck”.
When I’m teaching pregnancy yoga classes I like to include this pose in a standing series once my students are warmed up. It also works as a great transition or resting pose between stronger standing poses like warriors and goddess.
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.