How to Practice Seated Wide-Leg Forward Bend (Upavistha Konasana) – Benefits & Modifications

Calm Breath Yoga
Mar 10, 2023
2 min read

Updated: Aug 10

Sanskrit Name: Upavistha Konasana

Yogi seated on the floor with legs wide apart, bending forward into Seated Wide-Leg Forward Bend (Upavistha Konasana), on a blanket for support.

Related Chakra: Svadhisthana or Sacral Chakra

Chakra Chant: VAM

Seated Wide-Leg Forward Bend (Upavistha Konasana) is a deeply grounding posture that not only stretches the inner thighs, hips, and spine, but also invites a gentle surrender into breath and stillness. By opening the legs wide and hinging forward, this pose helps release tension stored in the lower body, cultivates a sense of spaciousness, and deepens awareness of each inhale and exhale. Whether held briefly or extended into a meditative fold, Upavistha Konasana supports flexibility, calm, and a centered connection to the present moment.

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

Strengthens the back while lengthening the spine for improved posture.
Increases flexibility in inner thighs and hip joints, supporting greater range of motion.
Boosts reproductive and pelvic organ health, encouraging better circulation and energy flow.
Calms the mind, fostering a meditative, introspective state.

Step-by-Step Guide to Seated Wide-Leg Forward Bend (Upavistha Konasana)

Sit comfortably, ideally on a folded blanket or cushion for support.
Extend your legs wide to the sides, with toes pointing upward.
On an inhale, lift and lengthen your spine, drawing your torso tall.
As you exhale, hinge at your hips to fold forward gently—avoid rounding the lower back.
If needed, place a yoga block or prop under your hands to ease forward reach.
Breathe deeply and hold, allowing smooth breaths to relax and deepen the stretch.
When ready, inhale to lift back up to the upright seated position with control.

Modifications for Comfort

Use props like a blanket beneath your hips or a block for your hands to accommodate tight hamstrings or hips.
Maintain a long spine by keeping the hinge at the hip joint rather than bending the lower back.
Limit forward folding, keeping it shallow until flexibility improves gradually.
Stay seated on elevation—a bolster or folded blanket under the hips helps tips pelvis forward and reduces lumbar strain.

Precautions

Avoid forcing the pose if you have hip, groin, or lower back injuries. Keep the fold gentle.
If you’re pregnant, especially in later stages, seek guidance before wide-leg forward bends.
Back off if you feel any sharp pain; discomfort is okay, but pain indicates overstretching.
Always listen to your body—mindfulness and breath awareness guide safe depth and duration.

Triangle Pose & the Solar Plexus Chakra

Svadhisthana (Sacral Chakra) is associated with this asana, fostering creative flow and emotional balance. The chant "VAM" aligns energetically with the sacral chakra. Incorporating it can deepen the connection and intention behind the practice