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Upavistha Konasana (Wide-Angle Seated Forward Bend): Benefits, Steps and Modifications

Imagine a pose that opens your hips, stretches your hamstrings, and invites a sense of surrender. It's not just about physical flexibility—it's about embracing the vastness within you and around you. So, roll out your mat, take a deep breath, and let's explore the magic of Upavistha Konasana together!

Upavistha Konasana (Wide-Angle Seated Forward Bend)

Upavistha Konasana is like creating your own cosmic space—wide, open, and inviting. Derived from Sanskrit, "Upavistha" means seated, "Kona" means angle, and "Asana" means pose. It's a symphony of hip opening, hamstring stretching, and a touch of introspection.

The name alone has a musical quality, doesn't it? Pronounce it as "oo-pah-VEESH-tah koh-NAH-suh-nuh." Say it slowly, and you can feel the soothing rhythm of the universe within those syllables.

Picture your inner hips and hamstrings collaborating to create space. The gentle tug of your inner thighs and the stretch in your hamstrings is like a cosmic dance, a harmonious blend of effort and ease.

How to Perform Upavistha Konasana (Wide-Angle Seated Forward Bend)

  1. Seated Foundation: Begin by sitting on your mat with your legs spread wide apart.

  2. Grounding: Flex your feet, pressing your thigh bones into the floor.

  3. Spine Soar: Lengthen your spine—imagine a string gently pulling you upwards.

  4. Hinge Forward: Engage your core as you hinge at your hips, leading with your heart.

  5. Reach Forward: Extend your arms forward, gently resting your hands wherever is comfortable.

  6. Soft Surrender: Let your upper body relax into the stretch. It's not about how far you go—it's about the journey within the stretch.

  7. Breathe and Melt: With each exhale, melt a little deeper into the pose, finding a balance between effort and surrender.

Upavistha Konasana (Wide-Angle Seated Forward Bend)

When to Do It

Upavistha Konasana thrives in the realm of a well-warmed body. Incorporate it into your practice after a gentle warm-up or as part of a cooling-down sequence.

Preparatory Poses

Open up your hips and hamstrings with poses like:

  • Baddha Konasana (Bound Angle Pose)

  • Prasarita Padottanasana (Wide-Legged Forward Bend)

Follow-Up Poses

After expanding your cosmic space, enjoy poses that gently release any residual tension, such as a seated twist or a calming forward bend.


This pose taps into the energy of the Root Chakra (Muladhara), grounding you, connecting you to the Earth, and fostering a sense of stability.

Root Chakra (Muladhara)

Mantra for This Pose

"I am grounded and expansive."

Alignment Cues

  • Engage your thigh muscles to protect your hamstrings.

  • Keep your spine long and heart open as you fold forward.

  • Relax your shoulders away from your ears.

  • Use props like blocks or cushions under your hands if needed.

  • Focus on your breath and let it guide your depth into the stretch.

Duration of Hold and Drishti

Hold Upavistha Konasana for 5-10 breaths, directing your gaze toward your toes or the space in front of you.

Physical & Spiritual Awareness

Feel the gentle pull of your inner thighs and the stretch along your hamstrings. As you surrender into the pose, connect with the sense of space and expansion it offers.

Beginners' Tips

If your stretch feels limited, support yourself with props and allow your body to adapt gradually. Remember, your journey matters more than the destination.

Who Should Not Do It

Avoid Upavistha Konasana if you have hamstring or groin injuries. Pregnant practitioners should also approach this pose with caution or consult their healthcare provider.

Who Should Do It

Seekers of spaciousness and openness—Upavistha Konasana invites you to explore the infinity of your body and the universe within.

Benefits of Upavistha Konasana (Wide-Angle Seated Forward Bend)

  1. Hip and Groin Relief: Embrace a liberating stretch that opens up tight hips and groins, bringing flexibility and ease.

  2. Flexible Hamstrings: With consistent practice, watch your hamstrings gain newfound flexibility, enhancing your movement range.

  3. Digestive Aid: Engage your core and stimulate digestion, promoting a happy and healthy gut.

  4. Lower Back Comfort: Say goodbye to lower back discomfort as the pose nurtures your spine and eases tension.

  5. Tranquil Mind: Beyond the physical, this pose nurtures mental serenity, instilling calmness and clarity.

  6. Therapeutic Touch: Find relief from mild sciatica and lower back discomfort through gentle therapeutic benefits.

  7. Energetic Flow: Activate energy by engaging inner thighs and core, invigorating your entire being.

  8. Mind-Body Harmony: Mindfully breathe through the stretch, fostering a deeper connection between your body and mind.

  9. Progress and Patience: Witness incremental growth in flexibility, learning patience and embracing progress.

  10. Inner Equilibrium: Attain inner balance and calmness, a reflection of both body and mind.

  11. Rooted Stability: This grounding pose fosters stability, connecting you to the Earth while expanding.

  12. Postural Grace: Experience improved posture as your spine lengthens and core engages.

  13. Emotional Release: The pose can offer emotional release, liberating stress and tension.

  14. Self-Care Ritual: Practicing it is an act of self-love, nurturing your body and its needs.

  15. Acceptance and Patience: Embrace the journey, fostering acceptance and patience in your practice.

  16. Root Chakra Connection: Grounding energy flows through the Root Chakra, creating a sense of security.

  17. Flexibility in Life: As you stretch, carry flexibility off the mat, adapting to life's changes.

Modifications for Upavistha Konasana (Wide-Angle Seated Forward Bend)

  1. Supportive Prop: Place a cushion or block beneath your hips for added elevation and comfort.

  2. Bent Knees: Soften the stretch by bending your knees slightly while maintaining the pose's essence.

  3. Wide Stance: If the full stretch feels intense, lessen it by bringing your feet closer together.

  4. Seated Variation: Sit on a bolster or folded blanket to reduce strain on the hips and hamstrings.

  5. Gentle Forward Lean: Ease into the stretch by gently hinging forward from your hips, finding your comfort zone.

  6. Use of Straps: Loop a strap around your feet to gently guide your fold and create ease in the stretch.

  7. Chair Support: Modify the pose by sitting on a chair, with feet on the ground and torso folded forward.

Common Mistakes

  • Forcing the stretch and overstretching your hamstrings.

  • Rounding your spine instead of hinging from the hips.

Safety and Precautions

Be gentle with your hamstrings and listen to your body. Avoid pushing yourself too far and risking injury.

Additional Preparation Tips

  • Direction to Face: Orient yourself to face east for a sense of renewal and new beginnings.

  • Attire: Wear comfortable clothing that allows freedom of movement.

  • Suitable Place: Choose a quiet and comfortable space where you can fully embrace the stretch.

  • Essential Oil or Fragrance: Embrace grounding scents like sandalwood or lavender.

  • Music for This Pose: Play soothing and expansive music that complements the sense of space and surrender.

So, dear cosmic explorers, there you have it—an invitation to expand your horizons and embrace the infinity within Upavistha Konasana. May your practice be a journey of self-discovery, growth, and the profound experience of creating space both within and around you.

Happy yoga-ing, everyone!


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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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