Seated Wide Angle Forward Fold (Upavista Konasana)

Seated Wide Angle Forward Fold is performed with the legs stretched out wide in a V-shape position from seated. Upavista Konasana literally translates to seated angle pose from Sanskrit.

It is a wonderful posture that stretches the groins, inner thighs, and lower back and it helps prepare the body for hip opening and other forward folding postures.

The posture has a very calming effect on the mind and body and can help relieve stress and lower back tension. It is a great pose to do after standing postures, but can be performed to open the body for poses such as Standing Wide Leg Forward Fold, too.

There are many ways to modify this if your body feels tight in this position.

How to Do Seated Wide Angle Forward Fold: Step-by-Step Instructions

Step 1

Take a seat on the floor and pull the flesh away from your sitting bones. It is very important that you feel your sitting bones connected to the floor the entire time. If you cannot feel them from here, place a folded up blanket, bolster, or pillow underneath your hips. This will create space for your spine to lengthen so you can feel rooted through your sitting bones.

Step 2

Open the legs wide with the toes and the knees pointed up to the sky. Again, if you are already feeling tight here, bend the knees to make this position more accessible.

Step 3

Lengthen the spine on an inhalation, and as you exhale, begin to fold forward at the hips. You can walk the hands forward with you for support, but do not collapse through the chest. Make sure the knees and toes do not roll inward, keep the legs firm through external rotation of the hips. Draw the shoulders in. With every exhale, work to bring your chest and abdomen closer to the floor. Eventually, you can hold onto both feet and lay your chest flat on the floor once the body is open enough. For a restorative variation, place a block or bolster under your head for support. Hold for 5 breaths up to 5 minutes.

Seated Wide Angle Forward Fold Pose Benefits

  • Stretches adductors (inner thighs), groins, hamstrings, calves, and lower back
  • Stabilizes hips through external rotation
  • Calms the mind
  • Relieves pressure in the lower back
  • Good for sciatica