Upavistha Konasana — Wide-Angle Seated Forward Bend

Upavistha Konasana — Wide-Angle Seated Forward Bend (उपविष्ठकोणासन)

Upavistha Konasana, from the Sanskrit upavistha (seated) and kona (angle), is a seated forward fold with legs spread wide. This pose develops deep adductor flexibility and prepares for splits.

Therapeutic Benefits

• Deep adductor stretch — long, short and great adductors plus gracilis.
• Hip opening — improves rotation and abduction range of the hip joint.
• Hamstring stretch — both legs simultaneously.
• Spinal lengthening — forward fold stretches the entire dorsal chain.

Step-by-Step Instructions

Seated, spread legs wide. Feet flexed. Lengthen spine, then fold forward from hips, walking hands forward. 8-10 breaths.

Contraindications

• Adductor tear
• Disc herniation
• SI joint instability

Modifications

• Beginner: reduce spread, sit on blanket, stay upright.
• Advanced: chest and chin to floor, hold feet.

Target Audience

Recommended for dancers, martial artists and anyone wanting to develop adductor flexibility.