BalancingAdvanced
Seated Wide Angle Lift
Upavistha Konasana Lift
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About This Pose
Seated Wide Angle Lift combines the hip-opening benefits of wide-legged seated position with an energizing upward arm reach. This pose stretches the inner thighs and hamstrings while opening the shoulders and chest. The wide leg position creates a stable base for the overhead arm movement, allowing for safe exploration of spinal extension. Regular practice improves hip flexibility, shoulder mobility, and creates a sense of expansiveness.
Step-by-Step Instructions
- 1
Sit with legs spread wide apart
- 2
Flex feet with toes pointing up
- 3
Inhale and reach arms overhead
- 4
Keep spine long and chest lifted
- 5
Engage legs actively
- 6
Hold and breathe deeply
Alignment Cues
- Lift through inner thighs
- Keep spine long
Benefits
- Opens inner thighs and hamstrings
- Stretches shoulders and chest
- Creates stable grounding base
- Encourages spinal extension
- Builds overall flexibility
- Creates sense of expansiveness
Modifications
- Bend knees slightly
- Lift one leg at a time
Variations
- Wide-angle lift
Cautions & Contraindications
Cautions
- Avoid jerking movements
- Keep breath steady
Avoid this pose if you have:
- Lower back pain
- Hip injuries
Quick Facts
Primary Focus
coreSecondary Focus
hipslegs
Suggested Hold
25 seconds
Tags
seatedcorehips
Equipment
yoga mat
