Wide Angle Seated Forward Bend Yoga Pose
overview

Wide Angle Seated Forward Bend Yoga Pose is a seated, forward bend pose that targets the hamstrings and calves and is ideal for yogis and yoginis of all levels.

svadisthana – the sacral chakra
related poses
How To Do Wide Angle Seated Forward Bend Yoga Pose
  1. Begin by entering the Staff Pose (Dandasana), with your back straight and your legs outstretched in front of you. Lean back slightly and open your legs about 90 degrees or more. Press your thigh bones into the ground and make sure your knees are pointing up towards the sky. Keep your muscles engaged and your feet flexed with the toes pointing up.
  2. Keeping your spine long, start to bend forward towards the ground. You can “walk” forward on your hands between your legs if it helps you bend. As you bend, widen your hips more if possible.
  3. Stop bending when your sternum is parallel with the ground without allowing it to make contact with the ground. Grasp your feet with your hands.
  4. Hold for a minute or longer.
Notes
  • Breathe deeply through each step.
  • If you have a history of lower back injuries, consult an instructor or doctor before attempting this pose.
  • If you’re new to this pose and you aren’t very flexible yet, do not force your legs wider than is comfortable — that’s an easy way to get an injury.
Tips
If you feel a tightness in your hips or lower back, sit on a folded towel or blanket.
If you have trouble bending forward try bending your knees slightly, making sure your toes and knees still point up.
Stretches & Strengthens

All Muscles: Hamstrings, calves, spine, groin, hips
Target Muscles: Hamstrings, calves

Health Benefits of Wide Angle Seated Forward Bend Yoga Pose
  • Stimulates your inner abdominal organs.
  • Hip opener.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Upavistha Konasana

(oo-pah-VEESH-tah cone-AHS-anna)

upavistha: sitting, seated
kona: angle, corner
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?