1
Sit with Legs Wide
Sit tall and open your legs into a wide V of about 90–120°, legs straight, kneecaps and toes pointing up.
How to do Wide-Angle Seated Forward Bend (Upavistha Konasana A)
2
Hold the Feet
Inhale and lengthen your spine. Reach forward and hold the outer edges of your feet, or rest your hands on the floor in front of you.
3
Fold Forward
Exhale and hinge forward from the hips, keeping the back long and the legs active.
4
Lower the Chest
With each exhale, let your chest move towards the floor between your legs, keeping the toes pointing up.
5
Hold and Breathe
Rest your chin towards the floor and gaze upwards between the eyebrows or simply ahead. Hold for 5 breaths, then inhale to lift up.
✅ Benefits
- Stretches the hamstrings and inner thighs
- Lengthens the spine
- Opens the hips
- Encourages slow, steady breathing
🌿 Wellness Support
- A calming fold that many people find helps them unwind
- A gentle way to ease tightness in the inner thighs
⚠️ Precautions
- Stop if you feel pain in the hamstrings, inner thighs or lower back
- Sit on a folded blanket and bend the knees slightly if the lower back rounds
- Rest your forehead on a block or bolster if the floor is far away
- Keep the kneecaps pointing up so the legs do not roll inwards
🩺 Check With a Healthcare Professional First If You Have
- A hamstring or groin tear or recent strain
- A herniated or bulging lumbar disc
- A knee injury
- Pregnancy — fold only lightly and check with your doctor or midwife first
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