Upaviṣṭha Koṇāsana

Wide-Angle Seated Forward Bend

IntermediateSeated

Updated: April 2026

Benefits

✓Intensely stretches the inner thighs and hamstrings
✓Strengthens the spinal column and improves posture
✓Stimulates the abdominal organs and aids digestion
✓Calms the mind and relieves tension in the groins

Instructions

1.
Preparation — opening the legs
From Dandasana, spread the legs apart to approximately a 90° angle. The heels press forward, the toes point upward. Place the hands behind you on the floor and lift the spine upward. If the pelvis tilts backward, sit on a folded blanket.
2.
Activating the legs
Press the backs of the thighs into the floor. Engage the quadriceps and lift the kneecaps. The kneecaps and toes should point upward toward the ceiling — not inward. Actively press the heels forward.
3.
Forward fold — lengthening the torso
On an exhale, begin to fold the torso forward from the hip joints, not from the waist. Lead with the sternum, not the head. Slide the hands along the floor forward between the legs. Maintain length in the front of the torso — if the back rounds, stop and remain in the upright variation.
4.
Holding and breathing
Hold for 1–2 minutes. On each inhale, lengthen the spine; on each exhale, release a little deeper forward. Do not bounce — movements should be smooth and controlled. To exit — lift the torso on an inhale and bring the legs together.

Modifications & Props

Props needed

blanketbolsterstrapwall

For beginners — with a bolster in front

Place a bolster or folded blankets in front of you between the legs. Fold the torso forward and rest on the support. This allows the muscles to release gradually without straining the back. Over time, reduce the height of the support.

For intermediate — with a strap around the feet

Loop a strap around one foot and hold with both hands. Fold toward that leg while keeping both sitting bones on the floor. Repeat on the other side. The strap increases reach without sacrificing torso alignment.

With wall support

Sit with the back against a wall in the upright version of the pose. The wall helps maintain a lengthened spine and gives confidence while working on opening the inner thighs. Especially useful for beginners who struggle to sit upright.

⚠Contraindications

•Hamstring injury — do not fold the torso forward, stay upright
•Lumbar disc herniation — practice only the upright variation with support
•Pregnancy (advanced) — avoid deep forward folding, keep the torso upright

Frequently Asked Questions

I can't fold my torso forward — what should I do?

Stay in the upright version with hands behind you — this is already a complete pose. The forward fold comes with time as the hamstrings and inner thighs become more flexible. Sit higher on a blanket and be patient.

How wide should the legs be spread?

About 90° is a good starting point, but it depends on individual flexibility. If you cannot maintain an upright spine, bring the legs closer. If it is too easy, spread wider. The important thing is that the knees and toes always point upward.

Related Poses

Bound Angle Pose

Baddha Konasana opens the hip joints and improves circulation in the pelvis. Learn proper technique with props using the Iyengar method.

Seated Forward Bend

Paschimottanasana stretches the entire posterior chain and calms the mind. Learn the correct technique and how to avoid back strain.

Want to learn this pose with personal guidance?

Instructions

Preparation — opening the legs

From Dandasana, spread the legs apart to approximately a 90° angle. The heels press forward, the toes point upward. Place the hands behind you on the floor and lift the spine upward. If the pelvis tilts backward, sit on a folded blanket.

Activating the legs

Press the backs of the thighs into the floor. Engage the quadriceps and lift the kneecaps. The kneecaps and toes should point upward toward the ceiling — not inward. Actively press the heels forward.

Forward fold — lengthening the torso

On an exhale, begin to fold the torso forward from the hip joints, not from the waist. Lead with the sternum, not the head. Slide the hands along the floor forward between the legs. Maintain length in the front of the torso — if the back rounds, stop and remain in the upright variation.

Holding and breathing

Hold for 1–2 minutes. On each inhale, lengthen the spine; on each exhale, release a little deeper forward. Do not bounce — movements should be smooth and controlled. To exit — lift the torso on an inhale and bring the legs together.