How to Do the Wide Angle Seated Forward Bend in Yoga

The Wide-Angle Seated Forward Bend, or Upavistha Konasana, is a standard posture that is often used to prepare the body for other seated forward bends, wide-angle poses and various twists. This is one of those yoga poses that looks quite easy to perform, yet, for the beginner, can be somewhat difficult since the knees have a tendency to lift off the ground as he or she bends forward into the stretch. Though the posture may not look right when this happens, it is completely acceptable, and you may want to use some additional support under your knees as you first begin employing this bend. Simply roll two towels, one for each leg, and place them under the knees before moving into the pose.

Difficulty: Moderate

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing

Doing the Wide-Angle Seated Forward Bend in Yoga

1. Take a seat on your mat in staff pose, or Dandasana, with your legs extended out in front of you, your spine straight and your arms loose at your sides.

2. Lean back, adjusting your arms so they are in line with your shoulders, and begin pressing into the earth with your hands. As soon as you’re in position, widen your legs and slide your pelvis forward, making sure to keep your spine long and your chest open.

3. Open your pelvis a bit more by rotating your legs until your kneecaps point directly to the sky. Make sure to extend out with your legs as if pressing your feet against unseen walls and keep the backs of your knees against the ground.

4. Walk your hands out in front you as you press your thighs into the floor, grounding yourself to the earth. As you move forward, pay attention to the bend. It should come from hips, and the length of your spine should remain long.

5. As you bend forward, exhale and allow your forearms to come into contact with the floor. Once contact is made, place your palms firmly into the earth and outstretch your finger. You should really feel most of this stretch in your legs. Hold this pose 60 to 90 seconds.

6. Inhale and come upright, continuing to keep your spine long and your chest open.

Tips & Warnings

• If you find yourself bending at the waist, stop and adjust before continuing into the bend.
• If you suffer from a lower back injury, the use of props is greatly recommended. Simply sit on top of a rolled towel or blanket before going into the pose.

Resources

• Yoga Journal
• Yoga Alliance
• Staff Pose

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