Traditional

Wide-Angle Seated Forward Fold

Upavistha Konasana

Sit with the legs wide and fold forward between them.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: Blanket, strap, or bolster optional.
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Wide-Angle Seated Forward Fold: Sit with the legs spread wide apart. Press the sitting bones down and lift through the spine. Walk the hands forward and fold between the legs. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Wide-Angle Seated Forward Fold: Walk the hands back toward the body. Lift the torso upright and bring the legs in slowly if needed. Pause in a neutral position for a moment before continuing.