Seated Wide Angle Pose Sequence 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Seated Wide Angle Pose Sequence is a bodyweight flexibility exercise that primarily stretches the hamstrings while also engaging the hip abductors. Performed seated with legs extended wide apart, it involves lengthening the spine on an inhale and gently folding forward from the hips on an exhale, maintaining an elongated back and open chest. The pose is held for several breaths to deepen the stretch, improving flexibility in the hamstrings and outer hips, and is completed by slowly returning to an upright seated position.
How to Perform
Sit on the floor with your legs extended wide apart and your spine tall.
Breathe in deeply, reaching upward to create length through your back and spine.
Exhale slowly and hinge forward from your hips, maintaining a long spine and open chest.
Gently fold forward as far as is comfortable, aiming to bring your chest toward the floor without forcing the stretch.
Keep the position for several breaths, allowing your hamstrings and outer hips to gradually release.
Inhale and return to an upright seated position, bringing your legs back together to finish the sequence.
Maintain controlled breathing throughout, focusing on relaxing into the stretch rather than pushing beyond your limits.
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Tips
Keep your back extended and upright, avoiding any rounding or slumping of the shoulders. Focus on lifting your chest and lengthening your spine as you lean forward.
Move into the stretch gently without forcing your body. If reaching your feet is difficult, rest your hands on your legs or use a strap for support. The goal is to experience a comfortable stretch in the hamstrings and inner thighs.
Maintain slow, even breaths throughout the pose, letting each exhale deepen the stretch naturally.
How Not to Perform
Do not round your lower back or hunch your shoulders while folding forward.
Do not force your chest to touch the floor; avoid overstretching the hamstrings or inner thighs.
Do not lock or hyperextend your knees; keep them soft to protect your joints.
Do not hold your breath; maintain steady, deep breathing throughout the pose.
Do not bounce or make jerky movements while leaning forward.
Do not shift your weight unevenly between legs; keep your hips aligned and grounded.
Do not ignore discomfort or sharp pain; ease out of the stretch if you feel strain.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
