Wide Angle Seated Forward BendSave PDF
Upavistha Konasana
oop-ah-vish-tah ko-NAH-sah-nah
Stretches hamstrings and groins
Tones kidneys and pelvic organs
Calms the mind
How to perform Wide Angle Seated Forward Bend
- Sit with your legs stretched in front of you. Open your feet as wide as possible. Point your toes up.
- Walk your arms forward with an exhale. Grasp your big toes with your index fingers. Breathe here for a moment.
- Bend forward from your hips with an exhale and hold the outsides of your feet. Relax your neck.
- Hold the pose and take slow, deep breaths.
- Rise with an inhale.
Alignment cues
- Point toes and knees toward sky
- Lengthen front of torso
- Avoid rounding the spine
- Micro-bend the knees
Modification: Stay upright and walk hands forward as much as possible without straining.
More yoga poses to discover
Wide Angle Seated Forward Bend (Upavistha Konasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends and hip openers and seated categories. This asana targets calves and hamstrings, and also involves glutes & hip flexors, lower back and spine muscles. Wide angle seated forward bend tones kidneys and pelvic organs; stretches hamstrings and groins and also calms the mind . Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!
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