SeatedForward Bendfamilies.hip-opening
Wide-Angled Seated Forward Bend
Upavistha Konasana
A wide-legged seated forward bend that intensely stretches the inner thighs, hamstrings, and groin. The legs are spread wide apart and the torso folds forward between them, lengthening the entire back body.
- ·Stretches hamstrings
- ·Opens hips and groin
- ·Calms the mind
Instructions
- 1Sit on the floor and open your legs wide into a V-shape, flexing your feet so toes point upward.
- 2Place your hands on the floor in front of you and lengthen your spine tall before folding.
- 3Inhale to grow long through the crown, then exhale and walk your hands forward along the floor.
- 4Keep your spine extended and your sitting bones grounded as you gradually lower your torso.
- 5Rest your forearms on the floor or reach for your feet if your flexibility allows.
- 6Relax your inner thighs and let the weight of your torso gently deepen the stretch with each exhale.
- 7To release, walk your hands back toward your hips and sit upright, drawing the legs together slowly.
Contraindications & precautions
- ⚠Hamstring or adductor tear — the wide-leg stretch places direct tension on these muscles and can worsen a tear.
- ⚠Sacroiliac joint dysfunction — the broad leg opening and forward tilt can destabilize an already irritated SI joint.
- ⚠Lower back disc injury — sustained forward flexion with a rounded lumbar spine increases pressure on damaged discs.
