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Yoga Poses Guide
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Wide Angle Seated Forward Bend

Upavistha Konasana

oop-ah-vish-tah ko-NAH-sah-nah
Wide Angle Seated Forward Bend
Pose categories
Primary body parts engaged
Muscle Groups
Stretches hamstrings and groins
Tones kidneys and pelvic organs
Calms the mind

How to perform wide angle seated forward bend

  1. Sit with your legs stretched in front of you. Open your feet as wide as possible. Point your toes up.
  2. Walk your arms forward with an exhale. Grasp your big toes with your index fingers. Breathe here for a moment.
  3. Bend forward from your hips with an exhale and hold the outsides of your feet. Relax your neck.
  4. Hold the pose and take slow, deep breaths.
  5. Rise with an inhale.
Alignment cues
  • Point toes and knees toward sky
  • Lengthen front of torso
  • Avoid rounding the spine
  • Micro-bend the knees
Modification: Stay upright and walk hands forward as much as possible without straining.
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More yoga poses to discover

Wide angle seated forward bend (Upavistha Konasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and hip openers and seated categories. This asana targets calves and hamstrings and also involves glutes & hip flexors and lower back and spine muscles. Wide angle seated forward bend stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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