BeginnerseatedUpavistha Konasana
उपविष्ठ कोणासन
Upavistha Konasana, Wide-Angle Seated Forward Bend, is a seated posture where the legs are spread wide apart and the torso folds forward from the hips. This pose provides an intense stretch to the adductors, hamstrings, and groins while lengthening the spine. It is a key preparatory posture for more advanced hip openers and is therapeutically used for conditions affecting the pelvic region.
Anatomy Involved
Benefits
- Stretches the adductors and hamstrings deeply
- Opens the groins and hip joints
- Lengthens the spine
- Stimulates the abdominal organs
- Calms the mind
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Hamstring or groin tear
- Lower back injury (keep spine extended)
- Pregnancy (avoid deep fold)
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Sit on the front edge of your sitting bones
- 2Lengthen the spine upward on each inhalation
- 3Keep the chest lifted and shoulders relaxed
- 4Ground down through the sitting bones
- 5Maintain an elongated spine — avoid rounding the back
- 6Allow the hip joints to open gradually — never force
- 7Hinge from the hips, leading with the chest
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
hamstring injury
Bend knees significantly, place a rolled blanket under knees, avoid deep forward fold.
groin injury
Do not widen legs too much, use support, avoid deep stretch or pain.
spinal injury
Sit on a bolster, keep spine long, avoid rounding, or lean back against a wall.
pregnancy
Widen legs further, avoid deep forward fold, sit on bolster, and lean back.
glaucoma
Keep the head elevated above the heart using bolsters or a chair.
Target Areas
Practice Flow
About this Pose
Upavistha Konasana, Wide-Angle Seated Forward Bend, is a seated posture where the legs are spread wide apart and the torso folds forward from the hips. This pose provides an intense stretch to the adductors, hamstrings, and groins while lengthening the spine. It is a key preparatory posture for more advanced hip openers and is therapeutically used for conditions affecting the pelvic region.
How to Practice
1. Begin in Dandasana (staff pose) with your legs extended in front of you.
2. Open your legs as wide as is comfortable, forming a V shape.
3. Keep your knees and toes pointing upwards towards the ceiling.
4. Sit tall, lengthening your spine upwards.
5. Place your hands on the floor in front of you or beside your hips.
5 more steps remaining
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Modifications
Adaptive versions for different needs
Supported Upavistha Konasana with Blanket
For: beginner
Place a folded blanket under your sit bones to elevate the hips. This reduces strain on the hamstrings and makes it easier to maintain a straight spine, especially for those with tight hamstrings. It allows a more gentle opening of the hips and adductors.
Featured in Sequences
Practice Upavistha Konasana as part of these guided sequences
Frequently Asked Questions
Common questions about Upavistha Konasana
What is Upavistha Konasana?
Upavistha Konasana, Wide-Angle Seated Forward Bend, is a seated posture where the legs are spread wide apart and the torso folds forward from the hips. This pose provides an intense stretch to the adductors, hamstrings, and groins while lengthening the spine. It is a key preparatory posture for more advanced hip openers and is therapeutically used for conditions affecting the pelvic region.
What are the benefits of Upavistha Konasana?
Stretches the adductors and hamstrings deeply. Opens the groins and hip joints. Lengthens the spine. Stimulates the abdominal organs. Calms the mind.
Who should avoid Upavistha Konasana?
Avoid this pose if you have: Hamstring or groin tear, Lower back injury (keep spine extended), Pregnancy (avoid deep fold).
How many steps are in Upavistha Konasana?
Upavistha Konasana is practiced in 10 steps. Begin in Dandasana (staff pose) with your legs extended in front of you.
Is Upavistha Konasana suitable for beginners?
Yes, Upavistha Konasana is a beginner-friendly pose suitable for all levels.
What props are needed for Upavistha Konasana?
You may use: bolster, block, blanket, strap, wall. Props make the pose more accessible and comfortable.
What conditions does Upavistha Konasana help with?
Upavistha Konasana is therapeutic for: flexibility, hip injury, sciatica, back pain, pcod.
What poses should I do before Upavistha Konasana?
Prepare with: Seated Tadasana, Baddha Konasana, Neck Rolls. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Upavistha Konasana with other poses