SeatedIntermediate
Wide-Leg Seated Forward Fold
Upavistha Konasana
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About This Pose
Wide-Leg Seated Forward Fold (Upavistha Konasana) is an intermediate pose that deeply stretches the inner thighs, hamstrings, and back while promoting introspection. The wide-legged position challenges hip flexibility while the forward fold calms the nervous system. This pose builds the foundation for more advanced splits and hip-opening postures. Regular practice significantly improves hip flexibility while developing patience and breath awareness.
Step-by-Step Instructions
- 1
Sit with legs spread as wide as comfortable
- 2
Flex feet with toes pointing upward
- 3
Place hands on floor in front of you
- 4
Inhale and lengthen the spine
- 5
Exhale and walk hands forward
- 6
Fold from hips while keeping spine long
Alignment Cues
- Open legs to capacity
- Lead with chest
- Keep spine extended
- Breathe into inner thighs
Benefits
- Deeply stretches inner thighs
- Opens hamstrings intensely
- Calms the nervous system
- Prepares for advanced hip openers
- Builds patience and focus
- Improves hip joint flexibility
Modifications
- Use bolster
- Stay upright
Variations
- Side-to-side variation
Cautions & Contraindications
Cautions
- Avoid collapsing spine
Avoid this pose if you have:
- Hamstring injuries
- Hip pain
Quick Facts
Primary Focus
hipsSecondary Focus
hamstringsspine
Suggested Hold
45 seconds
Tags
seatedforward-foldhips
Equipment
yoga mat
