Gaze forward, chin levelChest long, fold from the hipsKneecaps point upBack longToes softWide-Angle Seated Forward Bend
Upaviṣṭha Koṇāsana
Read what the gnome says
Wide-Angle Seated Forward Bend! Sit with legs wide, toes pointing up, knees facing the ceiling. Sit tall on the sit bones, then fold forward from the hips with a long spine. Walk the hands out in front. Don't round the back, and keep the knees from rolling in. Breathe.
Works on Adductors · Hamstrings · Spinal erectors
How to do it
- Sit and open the legs as wide as is comfortable, kneecaps pointing up.
- Walk the hands forward between the legs, spine long.
- Hinge from the hips and stay where the inner thighs stretch without strain; breathe.
Common mistakes
- Don’t force the legs wider than is comfortable.
- Don’t round the back: lead with the chest.
- Don’t let the knees roll inward.
Benefits
- Stretches the hamstrings and the back of the body.
- Quietens the mind and slows the breath.
- Releases tension in the back and neck.
Take care: Go easy or skip if you have lower-back pain or a hamstring injury. Bend the knees as much as you like and keep the back long.
Not medical advice. Ease off if anything feels sharp or wrong.
Similar poses Forward Fold
Big Toe PoseIntermediate
Great SealIntermediate
Half Bound Lotus Seated Forward BendIntermediate
Head-to-Knee Pose BIntermediate
Head-to-Knee Pose CIntermediate
Heron PoseIntermediate
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