Forward FoldIntermediate
Wide Angle Side Fold
Upavistha Side Fold
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About This Pose
Wide Angle Side Fold is a deep lateral stretch that combines hip opening with an intense side body stretch. This pose reaches toward one leg while maintaining a wide-legged base, creating a strong stretch along the inner thigh and entire side of the torso. The position challenges balance and builds awareness of asymmetrical stretching. Regular practice improves flexibility for both hips and spine while developing body awareness.
Step-by-Step Instructions
- 1
Sit with legs wide apart
- 2
Turn torso toward right leg
- 3
Reach both hands toward right foot
- 4
Keep left sitting bone grounded
- 5
Fold over right leg
- 6
Hold and breathe before switching
Alignment Cues
- Lengthen spine
- Relax shoulders
Benefits
- Deep lateral side stretch
- Intense inner thigh opening
- Challenges balance
- Builds body awareness
- Improves asymmetrical flexibility
- Strengthens oblique muscles
Modifications
- Use bolster
- Bend knee slightly
Variations
- Bound variation
Cautions & Contraindications
Cautions
- Move slowly
- Avoid forcing stretch
Avoid this pose if you have:
- Hamstring injuries
Quick Facts
Primary Focus
hamstringsSecondary Focus
spine
Suggested Hold
40 seconds
Tags
seatedstretchside body
Equipment
yoga mat
