Forward FoldBeginner
Seated Wide Angle Pose
Upavistha Konasana
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About This Pose
Seated Wide Angle Pose (Upavistha Konasana) is a deep hip opener that stretches the inner thighs, hamstrings, and groins. This foundational pose creates space in the pelvis and prepares the body for more advanced hip-opening postures. The wide-legged position encourages an anterior pelvic tilt, which helps maintain length in the lower back. Regular practice improves hip flexibility significantly and can help relieve tightness from sitting and athletic activities.
Step-by-Step Instructions
- 1
Sit with legs extended wide
- 2
Flex feet with toes pointing up
- 3
Place hands on floor in front
- 4
Lengthen spine and sit tall
- 5
Engage quadriceps to protect knees
- 6
Hold and breathe steadily
Alignment Cues
- Lengthen spine
- Press thighs down
Benefits
- Deeply stretches inner thighs
- Opens groins and hamstrings
- Creates pelvic space
- Prepares for advanced poses
- Maintains lower back length
- Relieves sitting tightness
Modifications
- Use bolster
- Reduce depth
Variations
- Side fold variation
Cautions & Contraindications
Cautions
- Avoid rounding spine
- Fold from hips
Avoid this pose if you have:
- Hamstring injuries
- Lower back pain
Quick Facts
Primary Focus
hipsSecondary Focus
hamstrings
Suggested Hold
40 seconds
Tags
seatedstretchhips
Equipment
yoga mat
