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Wide Angle Seated Forward Bend - Upavistha Konasana

Wide Angle Seated Forward Bend

  • Upavistha Konasana

Upavistha Konasana is a advanced level yoga asana performed in the seated position. The name is derived from the Sanskrit words  'Upavistha' meaning open, 'kona' meaning angle and 'asana' meaning posture. respectively. The Wide-Angled Seated Forward Bend is a great yoga pose for improving posture, as it strengthens the spine, and reduces stiffness in the lower back and legs.This asana is also a great stretch for the lower back, groins, hips, hamstrings and inner legs, and a good old detox for the kidneys.  This posture activates the Root, Sacral, Solar Plexus and the Third Eye Chakra.

Steps to do Wide Angle Seated Forward Bend / Upavistha Konasana

  • To begin this asana, sit erect, and open up your legs such that they are at a 90- degree angle with your pelvis. 
  • Let your toes point up as your flex your feet and align your knees.
  • You must feel a curve in your lower back. 
  • Place your palms on the floor, such that they are behind your hips. 
  • Now supporting your lower back, and sucking your stomach in, exhale and fold. 
  • Gently move your hands in front of you and stretch your spine as much as you can. 
  • Breathe long and deep as you hold the pose. 
  • Exhale and gently come back up. Bend your knees and pull your legs back together.

Tips for beginners

  • In case you are not able to attain final posture, Keep a thick folded blanket or bolster in front of you and as you bend forward, exhale and lie down on this cushion.
  • Place a support beneath your buttock, if you find it difficult to bend from the hips and you are experiencing back pain and a lump on your upper back. Your knees will be raised off the ground as a result, allowing you to bend comfortably. Additionally, Support can also be placed beneath the knee joints or heel.


  • Activates your core muscles and stretches your hamstrings and adductor muscles of the groin. 
  • It stretches the inside and back muscles of your legs and strengthens your vertebral columns and makes your spine stronger. 
  • It calms your mind and relaxes your body. 
  • Helpful in arthritis and sciatica along with detoxifies your kidneys. 

Watch out for

  • Avoid performing this pose if there is excessive stress in the thigh and knee regions. 
  • Do not press yourself into the posture because the muscles in your lower back and gluteus are already stretched to their absolute limit.
  • Be careful not to strain your hamstrings too much.


  • Bring the legs closer together to intensify the posture. Then, bend your arms and bring your elbows out to the side as you move into Urdhva Mukha Paschimottanasana(Upward Facing Intense Stretch).
  • While maintaining balance on your sit bones, move the chest and legs toward one another.
  • You can also enter this position from Halasana, or Plough Pose. Grab your big toes with your back arms. Inhale and then roll up. You roll, starting with your navel, chin tucked. For properly integrating your core strength and perfecting your balance, try this version.