Wide-Angle Seated Forward BendUpavistha Konasana

Upavistha Konasana, or Wide-Angle Seated Forward Bend, is a seated pose where the legs open wide and the torso folds forward from the hips. It stretches the hamstrings, inner thighs, groin and spine while building length and ease in the lower body. A good preparation for deeper folds and a calming pose in itself, it is taught gently and with care, women-first, in Kolathur.

1. 1

   Sit in Staff Pose

   Sit tall with the legs extended forward in Dandasana, spine long and hands resting beside the hips.

   ↑ Inhale
2. 2

   Open the legs wide

   Walk the legs apart to a comfortable wide angle, toes pointing up toward the ceiling and the backs of the knees softening down.

   • Hold
3. 3

   Lengthen the spine

   Press the hands into the floor in front of you, lift the chest and lengthen the spine, keeping the back long rather than rounded.

   ↑ Inhale
4. 4

   Fold forward

   Exhale and walk the hands forward, hinging from the hips only as far as is comfortable. Hold, then walk back up and bring the legs together.

   ↓ Exhale

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

• ✓Stretches the hamstrings, inner thighs and groin
• ✓Lengthens the spine and the back of the body
• ✓Opens the hips and helps build flexibility in the legs
• ✓Engages the core, hips and knees as you fold
• ✓Prepares the body for deeper forward folds and wide-legged poses

• Fold from the hips and keep the spine long to protect the lower back
• Open the legs only to a comfortable angle to avoid straining the inner thighs
• Ease off with any groin, hamstring or lower-back injury

This is general guidance, not medical advice. If in doubt, check with your doctor.

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.