YanvaYoga > Yoga Poses > Wide Angle Seated Forward Bend Pose

Wide Angle Seated Forward Bend Pose - Upavistha Konasana

Wide Angle Seated Forward Bend Pose (front) - Iana Varshavska

Contents

Wide-Angle Seated Forward Bend Pose or Upavistha Konasana in Sanskrit is a seated forward bend that requires flexibility. The term comes from the Sanskrit “upavistha”, meaning “seated” or “sitting,” “kona”, meaning “angle,” and “asana”, meaning pose or “posture”.

From a seated position, the legs are spread wide and the upper body folds forward. In addition to a range of physical benefits, this pose calms the mind and the nervous system.

The common English name for Upavistha Konasana is Wide-Angle Seated Forward Bend, but sometimes it is also referred to as simply Seated Angle Pose.

Pose Detail

Step-by-Step Instructions

Step 1
Sit on the floor with your legs extended in front of you in Staff Pose (Dandasana).
Step 2
Use a blanket, bolster or block for extra lift in the spine if needed.
Step 3
Exhale and open the legs wide. Reach out through your heels and press though the balls of the feet.
Step 4
Draw the thigh muscles up. Look up, lift your chest and extend your spine.
Step 5
Exhale and extend forwards from the pelvis. Keep the length in your spine as you walk your hands forward between your legs.
Step 6
Reach through the crown of your head towards your feet.
Step 7
On each exhalation, sink a little deeper.
Step 8
Stay for thirty seconds to one minute, or longer if comfortable.
Step 9
Inhale, release the hands and slowly come up.
Step 10
Bring the legs together.

Benefits and Contraindications

Benefits

Strengthens and stretches the inner and back legs and the spine

Tones the abdominal organs

Calms the brain

Relieves mild backache

Contraindications

Lower back or a herniated disk injury

Torn groin or hamstring

Pregnancy

Photo poses in different angles

Tips

This asana is quite challenging for beginners, so if you find it hard to bend forward, you could bend your knees gently. You could even use blankets to support your knees.

While moving forward in bend, make sure your kneecaps point upwards throughout the asana and your spine is straight. Draw an invisible line from your lower back to the crown of your head and keep it straight while bending forward.

Engage your core and pelvic muscles as if you want them to meet each other.

 

Frequently Asked Questions

Modifications & Variations

  • Mill Churning Pose
  • Wide Legged Seated Forward Fold Blankets Blocks
  • Revolved Seated Angle Pose Aerial
  • Seated Straddle Pose Sitting Upright Hands Up Blanket
  • Seated Side Straddle Pose Hand Wheel
  • Seated Side Stretch Pose
  • Seated Straddle Pose Forward Bend Partner
  • Seated Straddle Pose Head Block
  • Wall Straddle Pose

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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.