Side Seated Wide Angle Pose

Side Seated Wide Angle Pose (front) - Iana Varshavska

Parsva upavistha konasana is a wide-legged seated asana where the torso folds forward over each leg, one at a time. The name comes from the Sanskrit, parsva, meaning “side,” upavistha, meaning “seated,” kona meaning “angle,” and asana, meaning “pose.”

Step-by-Step Instructions

Step 1
Seated in Staff pose, spread the legs out as wide as comfortable with the toes and knee caps pointing straight up.
Step 2
Twist from the waist to face the right leg. As you exhale, walk both hands towards the right foot and reach the forehead to the knee.
Step 3
Hold onto the right foot if possible. Bend the elbows slightly to relax the shoulders and neck. To deepen the stretch in the back of the leg, gently press out through the heel and pull the toes towards your body.
Step 4
Breathe and hold for 3-8 breaths.
Step 5
To release: slowly walk the hands in and roll up the spine.
Step 6
Repeat on the other side.

Benefits and Contraindications


Calms the mind.

Relieves stress, fatigue and insomnia.

Stretches the hips, hamstrings, oblique muscles.

Lengthens the spine.


High blood pressure.

Severe leg, hip or arm injuries.

Photo poses in different angles


Keep knees slightly bent, keep elevated arm overhead instead of touching toes, place blanket under hips or heels, place bolster or several blankets between legs and torso.


Lengthen the spine and chest along the extended leg. Over time this will extend the abdominal area and allow more space for breathing.

The leg that your extending away from has a tendency to turn inward. You may allow this or rotate it outwards so that the knee faces upwards perfectly. The positioning and rotation of the leg affects the adductor muscles many of which are large muscles attaching to the pelvis and inner part of the femur bone.

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Top Preparatory Poses
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Top Follow-Up Poses
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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.