Pose sheet

Wide-Angle Seated Forward Bend

Upaviṣṭa Koṇāsanaउपविष्टकोणासन

Sit with straight legs spread wide; fold forward between them, palms on the floor.

Open this pose in the 3D body

Steps

Support

Sitting bones, heels, and backs of legs; palms ahead.

Enter

From Staff Pose, spread your legs without tipping your pelvis backward.
Point your kneecaps upward and flex your ankles.
Inhale and lengthen your torso from your sitting bones.
Exhale; hinge at your hips and walk your hands forward.
Place your palms ahead, keeping your chest long and arms straight.

Hold

Ground both sitting bones and keep your legs active.
Lengthen your torso; stop lowering before your chest collapses.
Keep your neck aligned with your spine.

Exit

Walk your hands back toward your body.
Exhale and lift your torso, keeping it long.
Bring your legs together to return to Staff Pose.

Breathing: Inhale to lengthen; exhale to fold.
Duration: 5–10 breaths.

Adapt

Adaptations

Raised seatSit on a folded blanket to tilt your pelvis forward.
Supported kneesBend your knees slightly and support them with rolled blankets.
Supported chestRest your chest on a bolster between your legs.
Three chairsSit; support each leg, including knees, on another sturdy chair.

Variations

Chest on floor, holding your feet.
Pārśva: fold over one leg, holding that foot.
Ninth vinyāsa: legs wide and raised, holding your feet.

Signals of effort

Wide hip abduction with straight knees.
Hip flexion with the torso leaning between the legs.
Some weight transfers to the palms.