Seated Wide-Angle Upright

Upaviṣṭha Koṇāsana (upright)

Read what the gnome says

Seated Wide-Angle, upright! Sit with the legs wide, toes up, and press the hands down beside the hips. Lengthen the spine and lift the chest. Sit on a blanket if the back rounds. Breathe, open and tall gnome.

Works on Inner thighs · Hamstrings · Spinal extensors

How to do it

1. Sit tall and open the legs as wide as is comfortable, toes pointing up.
2. Place the hands on the floor beside the hips and lengthen the spine.
3. Keep the sit bones heavy, soften the shoulders and breathe.

Common mistakes

• Don’t force the legs wider.
• Don’t round the lower back: sit on a blanket.
• Don’t let the knees roll inward.

Benefits

• Stretches the hips, back and legs gently.
• Improves sitting posture.
• Calm and easy to hold.

Take care: Sit on a folded blanket if the lower back rounds. Bend the knees if the hamstrings are tight.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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