SeatedIntermediate
Seated Wide Forward Stretch
Upavistha Forward Fold
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About This Pose
Seated Wide Forward Stretch is an intermediate pose that deeply opens the inner thighs and hamstrings while creating length in the spine. The wide-legged position challenges hip flexibility while the forward fold calms the nervous system and promotes introspection. This pose builds the foundation for more advanced hip openers and splits. Regular practice significantly improves hip flexibility while developing patience and breath awareness.
Step-by-Step Instructions
- 1
Sit with legs spread wide apart
- 2
Flex feet with toes pointing up
- 3
Inhale and lengthen spine tall
- 4
Exhale and walk hands forward
- 5
Fold from hips keeping spine long
- 6
Breathe and deepen gradually
Alignment Cues
- Keep legs wide and active
- Hinge forward from hips
- Walk hands forward
- Maintain spine length
Benefits
- Deeply opens inner thighs
- Stretches hamstrings intensely
- Calms nervous system
- Promotes introspection
- Builds toward advanced poses
- Develops patience
Modifications
- Use bolster
Variations
- Wide seated stretch
Cautions & Contraindications
Cautions
- Avoid rounding lower back
Avoid this pose if you have:
- Hamstring injury
Quick Facts
Primary Focus
hipsSecondary Focus
hamstringsspine
Suggested Hold
45 seconds
Tags
seatedforward-foldwide
Equipment
yoga mat
