SeatedForward Bend
Wide-Angle Seated Forward Fold
Upavistha Konasana Uttanasana
A forward fold from Wide-Angle Seated Pose, walking the hands forward between the legs to deepen the inner thigh and hamstring stretch.
- ·Stretches inner legs and hips
- ·Stretches hamstrings
- ·Calms the mind
Instructions
- 1Sit on the floor and spread your legs wide apart, finding an angle that allows your spine to remain upright without the pelvis tucking under.
- 2Flex your feet strongly, pressing through the heels, and engage the quadriceps to keep the kneecaps pointing straight up.
- 3Place your hands on the floor in front of you and, on an inhale, lengthen the spine from the tailbone through the crown.
- 4On an exhale, hinge forward from the hip joints — not the waist — keeping the back flat as long as possible.
- 5Walk your hands forward gradually, lowering the torso toward the floor without rounding the spine.
- 6Rest your forearms or forehead on the floor if available, or hold a strap looped around the feet to maintain length.
- 7Breathe deeply for 5 to 10 breaths, then use your hands to slowly walk yourself back upright.
Contraindications & precautions
- ⚠Hamstring or adductor tear — active stretching of already damaged tissue risks worsening the injury; rest until healed.
- ⚠Hip labral tear — wide-leg abduction combined with a forward hinge can impinge the labrum and increase pain.
- ⚠Lumbar disc herniation — a flat-back forward fold is manageable for some, but any rounding of the lumbar spine is contraindicated; use props and work with a therapist.
