Seated Wide Angle
Upavistha Konasana stretches the inner legs and hamstrings. Sitting on height keeps the pelvis upright.
- Level
- Beginner
- Family
- Seated
- Hold
- 1–3 minutes
- Works
- Inner thighs, hamstrings, back
- Toes to the sky
- Fold from the hips
Step by step
How to do Seated Wide Angle
Begin Sit in Staff Pose.
- 01
Sit on a blanket and open the legs wide.
- 02
Point the kneecaps and toes up.
- 03
Place the hands on the floor in front.
- 04
Inhale and lengthen the spine.
- 05
Exhale and walk the hands forward, folding from the hips.
- 06
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
Knees pointing up; spine long.
Teacher’s cues
- “Toes to the sky”
- “Fold from the hips”
Common mistakes
Knees rolling in; rounding the back.
Make it yours
Every body is different. Use props and variations freely — they are not a lesser version of the pose.
Easier
Bend knees; rest forearms on a bolster.
Variations
- Side bend toward one leg
Props
- Blanket under hips
- Bolster in front
Where it fits in a flow
Warm up with the poses on the left, then move into the ones on the right.
Prepare with
This pose
Follow with
Practise with care
Safety
Ease off with groin or hamstring injury.
Educational guidance, not medical advice. Stop if you feel sharp pain, pinching or dizziness, and check with a qualified teacher or health professional if you are pregnant, injured or managing a health condition.
In the tradition
Part of the Ashtanga primary series.
Questions
How wide should my legs be?
As wide as is comfortable with kneecaps pointing up.
