How To Do Upavistha Konasana Pose | Wide Angle Seated Forward Bend Pose

We absolutely love this pose for those days when you feel like you need to ground yourself and find a little extra space in your body. Upavistha Konasana is a beautiful seated stretch that targets the inner thighs and hamstrings while inviting a sense of calm into your entire system. It’s one of those poses that meets you exactly where you are, whether you’re feeling super bendy or a little bit tight.

There’s no perfect way to look in this pose; it’s all about how it feels for you. Whether you’re sitting tall or folding forward with the help of some comfy props, you’re doing it right. It’s a wonderful practice for opening the hips and letting go of the day’s tension.

In this guide, we’ll walk you through how to feel into this wide-angled fold and share some of our favourite ways to make it feel even more delicious for your body.

How To Do Upavistha Konasana (Wide-Angle Seated Forward Bend Pose)

Find your seat
Start by sitting on your mat with your legs extended straight in front of you. Take a moment to sit tall, feeling your sit bones ground down as you lengthen through the crown of your head.

Open your legs wide
Gradually spread your legs as wide as they want to go today. There’s no need to force a wide split; just find a position where you feel a gentle opening without any strain. If your hamstrings feel tight, sitting on the edge of a folded blanket can help tilt your pelvis forward.

Engage and lengthen
Flex your feet so your toes point up toward the sky, engaging your legs. On a nice, deep inhale, reach your arms out to the sides or up high to find even more length in your spine.

Fold from the hips
As you exhale, slowly hinge forward from your hips, keeping your spine long and your chest open. Think about leading with your heart rather than your forehead. If you’re practising this as Yin Yoga, feel free to let your back round gently and hold for 3-5 minutes.

Use your props
Bring your hands to the floor in front of you for support. If the floor feels a long way away, we highly recommend resting your hands or even your forehead on a bolster or a stack of blocks—it makes the pose feel so much more supportive and nourishing.

Soften and release
Soften your shoulders away from your ears and relax your jaw. Stay here for a few deep breaths, or up to a minute, letting each exhale help you settle into the sensation. When you’re ready to come out, use your hands to help walk your torso back up to a tall seat.

The Benefits of Upavistha Konasana (and Yoga in General)

Physically, this pose is a dream for opening up the inner thighs and hamstrings, areas where many of us tend to hold a lot of tightness. By gently hinging forward, you’re also giving your abdominal organs a little massage, which can help with digestion and circulation. It’s a wonderful way to lengthen the spine and create a sense of space in the lower body, especially if you spend a lot of time sitting at a desk.

Beyond the physical stretch, there is something deeply grounding about sitting low to the earth and folding inward. It’s a beautiful opportunity to soothe the nervous system and dial down the volume of a busy mind. As you focus on your breath and feel the support of the floor beneath you, you might notice a sense of calm and clarity washing over you.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about creating a quiet space within yourself where you can simply be, exactly as you are, without any need to do or achieve.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Ardha Uttanasana Pose | Halfway Lift Pose
• How to Do Parivrtta Prasarita Padottanasana Pose | Revolved Wide Legged Standing Forward Bend
• How to Do Tadasana Pose | Mountain Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla