Basic SittingIntermediate
Seated Wide-Angle Pose
Upavistha Konasana
Wide-Angle Seated Forward Bend (Upavistha Konasana) opens the inner thighs while the torso folds forward for expansive hamstring and groin release.
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How to Perform
- 1
Sit with legs extended; open them into a wide V while keeping kneecaps facing up.
- 2
Place palms on the floor between legs and elongate spine on an inhale.
- 3
Walk hands forward as you hinge from hips, keeping chest broad.
- 4
Lower forehead, then chin, and eventually chest toward the floor while maintaining active legs.
- 5
Hold for 5–10 breaths, then press into hands, lift torso, and bring legs back together.
Benefits
- Stretches inner thighs, hamstrings, and low back.
- Stimulates pelvic organs and improves circulation in the reproductive system.
- Relieves sciatic tension and supports healthy menstrual flow.
Alignment Cues
- Knees and toes point straight up.
- Weight stays even between both sit bones.
- Shoulders soften away from ears as arms extend.
- Front ribs knit in to protect lumbar spine.
Common Mistakes
No common mistakes listed.
Contraindications
- • Hamstring or groin tear
- • Pregnancy past second trimester without props
Recommended Props
Blanket under hipsBolster for supportBlocks under forearms