Seated Wide Angle
Upavistha Konasana stretches the inner legs and hamstrings. Sitting on height keeps the pelvis upright.
- Level
- Beginner
- Hold
- 1–3 minutes
- Focus
- Inner-thigh and hamstring stretch
- Steps
- 6 cues · ~1 min
- Toes to the sky
- Fold from the hips
Step by step
How to do Seated Wide Angle
StartSit in Staff Pose.
- 1
Sit on a blanket and open the legs wide.
- 2
Point the kneecaps and toes up.
- 3
Place the hands on the floor in front.
- 4
Inhale and lengthen the spine.
- 5
Exhale and walk the hands forward, folding from the hips.
- 6
Stop where the spine stays long.
- ↩
Coming out. Walk the hands back to sit up; bring the legs together.
Breath
Exhale to fold a little deeper.
Focus
Inner-thigh and hamstring stretch
Why practise it
Stretches inner thighs and hamstrings.
Alignment
Cues & common mistakes
Aim for Knees pointing up; spine long.
Teacher’s cues
- “Toes to the sky”
- “Fold from the hips”
Watch out for
Knees rolling in; rounding the back.
Make it yours
Easier, harder, supported
Bend knees; rest forearms on a bolster.
- Side bend toward one leg
- Blanket under hips
- Bolster in front
In a sequence
Where it fits in a flow
BeforeBound Angle Pose
BeforeStaff Pose
This poseSeated Wide Angle
AfterSeated Forward Fold
Good to know
Questions
How wide should my legs be?
As wide as is comfortable with kneecaps pointing up.
Part of the Ashtanga primary series.
What helps
Props that make this easier
- Non-slip yoga mat A 4–6 mm mat with good grip makes standing poses steadier. View on Amazon
- Cork yoga block Brings the floor closer in forward folds and supported poses. View on Amazon
- Cotton yoga strap Extends your reach in hamstring and shoulder stretches. View on Amazon
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