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Wide-Angle Seated Forward Bend

Upavistha Konasana


(oo-pah-VEESH-tah cone-AHS-anna)
upavistha = seated, sitting
kona = angle

Step by Step

Sit in Dandasana, then lean your torso back slightly on your hands and lift and open your legs to an angle of about 90 degrees (the legs should form an approximate right angle, with the pubis at the apex). Press your hands against the floor and slide your buttocks forward, widening the legs another 10 to 20 degrees. As with Dandasana, if you canít sit comfortably on the floor, raise your buttocks on a folded blanket.

Rotate your thighs outwardly, pinning the outer thighs against the floor, so that the knee caps point straight up toward the ceiling. Reach out through your heels and stretch your soles, pressing though the balls of the feet.

With your thigh bones pressed heavily into the floor and your knee caps pointing up at the ceiling, walk your hands forward between your legs. Keep your arms long. As with all forward bends, the emphasis is on moving from the hip joints and maintaining the length of the front torso. As soon as you find yourself bending from the waist, stop, re-establish the length from the pubis to the navel, and continue forward if possible.

Increase the forward bend on each exhalation until you feel a comfortable stretch in the backs of your legs. Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso.

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Reader Comments

Yoga Fan

Great pose and good for people with back and hip issues. @ Seaman/Susannah, When you start out any pose you never do a full pose. For this one, you don't have to directly go and touch the floor. Most people start by parting their legs and after stretching a bit you lean forward. First go to a position you feel comfortable and repeat it before try to lean forward more. After a while some people can touch the floor while others can only get about half way. It depends on your flexibility and health.

Seaman Asif

I have learned it after 2 weeks regular practicing, alone. But i felt severe pain in my thighs and groins. Couldn't sleep 1 night for severe pain. Besides, My gf can does it easily, without trainig! How funny! Beware of it. If your body is not flexible enough, then try not to do it alone!


I am 62 year old lady and still perform with ease.

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