Wide-Angle Seated Forward Fold

Upavistha Konasana

oo-pah-VEESH-tah koh-NAH-sah-nah

An intense stretch for the inner thighs and hamstrings that prepares the body for deeper hip openers and splits. Upavistha Konasana opens the hips from a wide-legged seated position, stretching the adductors and groin while calming the nervous system. It builds the patience and ease with discomfort needed for advanced flexibility work.

How to do Wide-Angle Seated Forward Fold

1. Sit in Staff Pose, then spread your legs wide apart to a comfortable distance. Point your toes and kneecaps straight up toward the ceiling and flex your feet.
2. Press your sitting bones into the floor and lengthen your spine tall. Place your hands on the floor in front of you between your legs.
3. On an inhale, lift through the crown of your head. On an exhale, begin walking your hands forward, folding from the hips with a long spine rather than rounding the back.
4. Continue folding forward with each exhale, leading with the chest. Keep your legs active by pressing the backs of the knees toward the floor and flexing through the heels.
5. Go only as far as you can while maintaining a relatively flat back. Hold for five to ten breaths, breathing deeply into the inner thighs. Walk your hands back to sit up on an inhale.

Benefits of Wide-Angle Seated Forward Fold

• Deeply stretches the inner thighs, hamstrings, and groin
• Opens the hips and improves hip flexibility
• Calms the mind and relieves stress
• Stimulates the abdominal organs
• Prepares the body for deeper hip openers and splits

Muscles Engaged

Modifications & Variations

• Sit on a folded blanket to tilt the pelvis forward and make the fold more accessible
• Place a bolster lengthwise in front of you and fold over it for a restorative variation
• Reduce the width of the legs if the inner-thigh stretch is too intense

Cautions

• Avoid with groin or inner-thigh tears
• Use caution with lower back injuries; keep the fold shallow
• Not recommended if you have a pulled hamstring