Seated Wide Legged Forward Fold (Upavistha Konasana)
- elisha st denis
- Mar 29
- 2 min read
Seated Wide Legged Forward Fold is a deep stretch for the inner thighs, hamstrings, and lower back. Opening the legs wide and folding forward creates an intense but satisfying release in the groin and hips. It's a staple in both Yang and Yin yoga practices, and with regular practice, it can significantly improve hip and hamstring flexibility.
How to Practice Seated Wide Legged Forward Fold (Upavistha Konasana)
Sit on your mat with your legs extended wide in a V-shape.
Flex your feet and press through your heels.
Place your hands on the floor in front of you.
On an inhale, lengthen your spine. On an exhale, walk your hands forward, hinging at the hips.
Keep your spine as long as possible, avoid rounding your lower back.
Lower your chest toward the floor only as far as your flexibility allows.
Hold for 8-10 breaths or up to several minutes in Yin.
Modifications & Variations
Sit on a blanket: Elevating your hips tilts the pelvis forward and takes the strain off the lower back, making the fold more accessible.
Bent knees: Keep a gentle bend in your knees to reduce hamstring strain, especially when first exploring the pose.
Bolster support: Place a bolster or folded blankets lengthwise in front of you and rest your chest on them for a fully supported, restorative version.
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