Wide Angle Seated Forward BendSave PDF
Upavistha Konasana
oop-ah-vish-tah ko-NAH-sah-nah
Stretches hamstrings and groins
Tones kidneys and pelvic organs
Calms the mind
How to perform Wide Angle Seated Forward Bend
- Sit with your legs stretched in front of you. Open your feet as wide as possible. Point your toes up.
- Walk your arms forward with an exhale. Grasp your big toes with your index fingers. Breathe here for a moment.
- Bend forward from your hips with an exhale and hold the outsides of your feet. Relax your neck.
- Hold the pose and take slow, deep breaths.
- 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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Wide Angle Seated Forward Bend (Upavistha Konasana in Sanskrit) is 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, lower back and spine muscles. Wide angle seated forward bend tones kidneys and pelvic organs; stretches hamstrings and groins and also calms the mind . 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 – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards on Amazon!
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Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
Coach or trainer? Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
