Sketch pose of the week Upavistha Konasana - moving, opening, stretching and adapted for #pregnancy. • aiding relaxation of intercostal, core (side) and back muscles • thus aiding creation of space for easier & deeper breathing • helps relieve tension and aches in sides of torso and in the back • working with breath supports inward body focus and a calm mind 🌱 take a comfortable seat, propping if necessary with a cushion or block, with legs open to a comfortable degree - no need to push this stretch, the legs are open for stability rather than widening&stretching the stance. Nb: Take care of the pelvis and bring the stance in if any aches or discomfort occurs. 🌱 root through the sit bones, buttocks and thighs; these are your base, support and tripod into the earth. 🌱 feel as though growing and reaching gently skyward through the crown of the head, so that the back is light, strong and long. 🌱 connect to your breathing; if it's comfortable to do so, close the eyes to visualise the waves of the breath. 🌱 following your natural breathing, on each inhalation float one arm up toward the sky, extending fingertips and if it's comfortable to do so, relax the face& chest slightly skyward (open chest), and then ensure the other arm is propping - hand a comfortable distance from your hip, rooting into the earth for support 🌱 as you exhale float over into a relaxed side-bend, allowing the bottom arm to prop you and the top arm to totally relax over the side of the head, 🌱 use the whole of your exhalation to give permission to relax to all the muscles down the side of the torso, back and especially the intercostals, 🌱 keep rooting through the opposite sit-bone, feeling lengthening sit-bone to fingers with this exhalation, 🌱 inhale up through the middle and exhale the arms to relax, noticing the difference in the two sides of the body. 🌱 keep going for as many as is comfortable, relaxing completely into the opening, ensuring to match movement to breathing (rather than forcing the breath to match a rhythm in which you want to move). 🌱 relax and enjoy 🙏 🌱 #yogaforpregnancy #relaxation #prenatalyoga #pregnancyexercise #pregnancyrelaxation #upavisthakonasana