Wide Angle Seated Forward Bend Pose

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


Upavistha Konasana 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. It is also sometimes referred to as simply seated angle pose.

Step-by-Step Instructions

Step 1
Sit on the floor with legs extended out in front (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. Inhale, release the hands and slowly come up. Bring the legs together.

Benefits and Contraindications


Strengthens and stretches the inner and back legs and the spine

Tones the abdominal organs

Calms the brain

Relieves mild backache


Lower back or a herniated disk injury

Torn groin or hamstring


Photo poses in different angles


This asana is quite challenging for beginners. If you find it hard to bend forward, you could bend your knees gently. You could even use blankets to support your knees. You must move forward in the bend, and ensure your knee caps point upwards throughout the asana.

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
Top Preparatory Poses
  • Baddha Konasana
  • Dandasana
  • Prasarita Padottanasana
  • Supta Baddha Konasana
  • Supta Padangusthasana
Top Follow-Up Poses
  • Baddha Konasana
  • Bakasana
  • Gomukhasana
  • Malasana
  • Padmasana
  • Siddhasana or Sukhasana
  • Supta Padangusthasana

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.