Pose library›Forward fold
Intermediate · Forward fold

Wide-Angle Seated Forward Bend
Upavistha Konasana

A seated wide-leg fold that lengthens the inner legs while encouraging a spacious spine.

Instructional illustration of Wide-Angle Seated Forward Bend
LevelIntermediate
Pose typeForward fold
Primary focusHamstrings, Inner thighs

How to practice Wide-Angle Seated Forward Bend

  1. Sit with the legs opened comfortably wide.
  2. Point the kneecaps upward and flex the feet.
  3. Inhale to lengthen the torso.
  4. Hinge forward from the hips and support the hands or torso as needed.

Practice tips

  • Sit on a folded blanket.
  • Rest the torso on a bolster.
Practice note: Keep the knees soft and avoid forcing the legs wider.
AdvertisementReserved for a relevant, non-intrusive sponsor