Upavishta Konasana | Wide Legged Seated Forward Fold

Increase mobility in the hips and shoulders with this wide legged forward fold.

Photo by Galen Coles of Priscila Baptista, Cara Rivera, and Christina Mills

Sanskrit Name: Upavisthta Konasana

English Translation: Seated Angle Posture

Drishti: Nose

Upavishta - Seated

Kona - Angle

Asana - Posture

How to:

A Version

• Begin with the legs wide and hold the sides of the feet.

• On an exhale, fold for 5 breaths.

• Inhale and look up. Keep holding the feet as you exhale.

• On an inhale, sit up and lift the legs keeping the knees straight. Hold the sides of the feet with the hands. Look up for 5 breaths.

B Version

• Begin laying on the back. Lift the legs overhead and hold the big toes with the first two fingers of each hand. Stretch the legs wide for 5 breaths.

• On an inhale, maintain hold of the toes and use core strength to roll all the way up using and down into a seat with the chest with the chest near the floor.

• Inhale and look up. Keep holding the feet as you exhale.

Video Tutorial

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