Wide-Angle Seated Forward Fold
Upavistha KonasanaA seated fold with the legs spread wide, working the hamstrings and adductors together. Builds the length and control that deeper seated poses ask for.
- 01Sit tall and open the legs wide, kneecaps and toes pointing up.
- 02Press the backs of the thighs down and lengthen through the inner heels.
- 03Walk the hands forward and hinge from the hips.
- 04Lead with the chest, keeping the spine long as you fold.
- 05Rest the hands or forearms on the floor wherever the spine stays straight.
- 01Kneecaps point straight up the whole time.
- 02Hinge from the hips, chest leading.
- 03Reach the inner heels away.
- 01Rolling the thighs inward so the knees turn down — keep the kneecaps facing up.
- 02Rounding the back to get lower — hinge from the hips and stop where the spine stays long.
- 03Sitting on a rounded pelvis — lift the seat on a blanket to tip the hips forward.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.