Forward FoldIntermediate
Wide Angle Forward Fold
Upavistha Konasana Forward
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About This Pose
Wide Angle Forward Fold deepens the hip opening of Seated Wide Angle Pose by adding a forward folding element. This pose intensifies the stretch in the inner thighs and hamstrings while releasing the lower back and spine. The forward fold encourages introspection and calms the nervous system. Regular practice significantly improves hip flexibility and can help prepare the body for more challenging splits and hip-opening poses.
Step-by-Step Instructions
- 1
Sit in wide-legged position
- 2
Flex feet and engage legs
- 3
Inhale and lengthen spine
- 4
Exhale and fold forward from hips
- 5
Walk hands forward on floor
- 6
Keep spine long as you deepen
Alignment Cues
- Relax neck
- Breathe slowly
Benefits
- Intensifies inner thigh stretch
- Releases lower back
- Calms nervous system
- Improves hip flexibility deeply
- Prepares for splits
- Encourages introspection
Modifications
- Use bolster
- Stay upright
Variations
- Twist variation
Cautions & Contraindications
Cautions
- Do not force depth
- Support torso if needed
Avoid this pose if you have:
- Lower back pain
Quick Facts
Primary Focus
hamstringsSecondary Focus
spinehips
Suggested Hold
45 seconds
Tags
seatedforward foldstretch
Equipment
yoga mat
