Wide Angle Seated Forward Bend Pose - Upavistha Konasana

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


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.

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


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, 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

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.