Seated · Beginner
Wide-Angle Seated Forward Bend
Upavishta Konasana·उपविष्टकोणासन·upaviṣṭa koṇāsana
Also called: Seated Straddle Forward Fold
Wide-Angle Seated Forward Fold is the seated counterpart to Prasarita Padottanasana — but with the support of the floor under the legs. Hold for 1-3 minutes for fascial release through the inner thighs. Use a folded blanket under the seat without exception.
Benefits
- Stretches the inner thighs (adductors) — distinct from feet-together forward folds
- Releases the hamstrings of both legs simultaneously
- Calms the nervous system through forward-fold geometry
- Often used in yin-yoga sequences as a 3-5 minute hip release
How to practise Wide-Angle Seated Forward Bend
- Sit on a folded blanket on the floor.
- Extend both legs out wide to the sides — as wide as your hamstrings comfortably allow.
- Flex both feet so toes point straight up. Engage the thighs gently.
- Place your hands on the floor in front of you. Inhale and lengthen the spine tall.
- Exhale and walk your hands forward, hinging from the hips.
- Lead with the chest, not the head. Stop where the back wants to round.
- Bend the knees if the hamstrings feel pulled.
Suggested hold: 90s · Breath: Paced
How Wide-Angle Seated Forward Bend affects your doshas
In Ayurveda the same pose lands differently depending on your constitution. This is the lens the app uses to sequence your practice.
| Dosha | Effect | Notes |
|---|---|---|
| Vata | Balancing | a good fit — helps settle this dosha |
| Pitta | Balancing | a good fit — helps settle this dosha |
| Kapha | Neutral | broadly neutral |
Who should avoid or modify this pose
- Pregnant women shouldn't fold deeply — keep a long spine and shallow hinge
- Don't practice with herniated disc or acute lower-back injury
- Avoid with hamstring or groin tear
- Skip with severe sciatica
If you're pregnant, injured, or managing a condition, check with a qualified teacher or clinician before practising.
Modifications
- Sit on a folded blanket to tilt the pelvis forward — most users need this
- Bend the knees if the hamstrings are tight
- Walk the hands forward only as far as the spine stays long
- Bolster across the legs to rest the chest down (restorative variant)
Traditional source: Modern hatha — Modern hatha. "Upaviṣṭa" = seated, "kona" = angle. Not in the Hatha Yoga Pradipika Ch. 1.