1
Sit with Legs Wide
Sit tall and open your legs into a wide V, then bend your knees slightly.
How to do Wide-Angle Seated Balance (Upavistha Konasana B)
2
Hold the Big Toes
Hold each big toe with the first two fingers and thumb of the same-side hand. Use a strap around each foot if you cannot reach.
3
Find the Balance
Rock back slightly onto your sitting bones, drawing your belly in to support your lower back.
4
Lift the Legs
Inhale and lift your legs off the floor, straightening them as far as you can while keeping them wide.
5
Lift the Chest and Hold
Lengthen your spine, open your chest and gaze upwards. Hold for 5 breaths, then exhale and lower your legs with control.
✅ Benefits
- Strengthens the core and hip flexors
- Stretches the hamstrings and inner thighs
- Improves balance and coordination
- Builds focus and concentration
🌿 Wellness Support
- A balance that many people find absorbing and focusing
- A way to build core stability
⚠️ Precautions
- Stop if you feel pain in the lower back or hamstrings
- Keep the knees bent if straightening the legs rounds your back
- Use straps around the feet if you cannot reach the toes
- Practise near a wall or with a folded blanket behind you in case you roll back
🩺 Check With a Healthcare Professional First If You Have
- A herniated or bulging lumbar disc
- A hamstring or groin tear or recent strain
- A tailbone injury
- Pregnancy
Practice Wide-Angle Seated Balance with real-time feedback
Turn on your webcam and let CheckMyPose's AI check your alignment, score your form, and guide you — free, no install.
▶ Start Wide-Angle Seated Balance