Wide Angle Forward Bend


(Upavistha Konasana)

Level: Easy/Moderate

Benefits: Great for toning the thighs and increasing flexibility through the inner legs. Wonderful for menstrual and urinary problems.

Cautions: Be careful not to stretch too quickly; lower back injury.

How To

Fig. 1 Fig. 2 Fig. 3
  1. Start from a sitting position and widen legs to a comfortable position.
  2. Keep the knees facing upwards, flex the feet.
  3. Bring the hands behind you as props and lengthen through the front of the body. (fig 1)
  4. Now keeping that length in the front of the body, slowly pivot at your hip joint and using your outward breath release your trunk forward as far as comfortable. (fig 2)
  5. Be active through the legs, pressing them gently towards the floor and extend through the balls of your feet.
  6. Try and keep the chest open and don’t round the shoulders.
  7. Hold for a comfortable 5 – 10 breaths.
  8. Release slowly to sitting position and gently shake your legs.
  • If you feel you can’t move forward – try sitting on a folded blanket and stay with the arms behind you instead of forward, just focus on the stretch in the inner thighs.
To Deepen
  • If you can comfortably come forward – try walking the hands down to the ankles bringing the stomach, chest and chin to floor. Come out slowly with control. (fig 3)