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Wide Angle Seated Forward Bend – Upavistha Konasana

Pose Summary

Wide Angle Seated Forward Fold aka Upavistha Konasana is a deep stretch for the lower body and inner thighs. In this calming posture practitioners are encouraged to explore their internal environment.

Yoga Collective - Wide Angle Seated Forward Bend – Upavistha Konasana


Step 1

Sit on the ground or on the edge of a firm blanket if you have tighter hips with your legs extended out in front of you in Dandasana. 

Step 2

Bring your fingertips to the earth behind your hips. Then lean the weight back into your hands as you open your legs as wide as you can. Draw the buttocks forwards and widen the legs a little bit more. 

Step 3

Engage your quads as you flex your feet and reach through the heels and draw the toes back towards your body. Press the backs of the legs into the earth. The kneecaps and toes are pointed straight up to the sky. 

Step 4

Engage the belly gently and root the sit bones down onto the earth as you lengthen the spine through the crown of the head. 

Step 5

Keeping the spine long and the sit bones rooted begin to walk the hands forward between your legs. Do not let the spine round or the sit bones lift off the earth. This will initiate a forward fold from your hip crease. 

Step 6

You may be able to grab the big toes with your peace fingers as you bend the elbows. Bring the gaze forward but the neck long. Some people may be able to place the chin on the earth here (if you’re really open in the hips and inner thighs).  You could also use a block to rest your forehead on.

**Do not compromise the length in your spine for a deeper forward fold.  It is better to keep the integrity and length in your spine.  In time you will fold deeper and your spine will be healthy, strong and stable.

Step 6

To release gently start to walk the hands back towards the hips with a flat back. Grab behind the knees and bring them back together. 


  • Stretches hamstrings, calves, spine, pelvis and groin. 
  • Therapeutic for arthritis and sciatica
  • Promotes digestion


  • Back or knee injuries