Yoga Guide: Upavistha Konasana

Wide-Angle Seated Forward Bend

Wide-Angle Seated Forward Bend (Side View)

Upavistha Konasana

Upavistha Konasana (Front View)

Upavistha Konasana or Wide-Angle Seated Forward is part of the Ashtanga Primary series. This Forward Bend pose gives a good stretch to the hamstrings, quadriceps, thighs and legs. It also gives benefits to the spine.

This pose is good preparation for Hanumanasana or Split pose. There are so many ways to practice this pose. Let me share to all, one of the easiest way to move into the position.

  • Seat and rest in Dandasana
  • Open the legs to the side
  • Raise both hands up to lengthen the spine
  • Grab the big toes or ankles
  • Look up to lengthen the spine
  • Slowly move forward as much as you can
    • Feel the stretch in your muscles specially the hamstrings
    • Don’t force yourself to fold forward
    • Start moving from the hips
    • As much as possible rest the navel before then chest and chin
  • To release the pose, let go the fingers
  • Slowly move back to Dandasana


Below is a video guide.

If you want to achieve Hanumanasana or you want to have a flexible hamstrings. Make it a habit to practice this pose. Don’t force yourself into the pose. Take it slowly and enjoy the journey.

Mark Louie Maycong