Wide-Angle Seated Forward Bend A

Upavistha Konasana A

Wide-Angle Seated Forward Bend A opens the legs wide and folds the torso forward along the floor, holding the outer feet. It deeply stretches the hamstrings and inner thighs while lengthening the spine. Rolling onto the front of the sit bones lets the fold come from the hips.

Alignment cues

• Open the legs wide, kneecaps and toes pointing up
• Hold the outer edges of the feet
• Walk the chest forward and down along the floor

Benefits

• Opens the hips and inner thighs
• Stretches the hamstrings
• Calms the nervous system

Modifications

• Sit on a folded blanket to tilt the pelvis forward
• Use a strap around the feet if they're out of reach