Wide-Angle Seated Forward Fold: Upavistha Konasana | Traditional
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
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.