Seated Wide Angle

Sit up before you fold

For many people the hardest part of this pose is sitting upright with the legs wide, because tight hamstrings tilt the pelvis back. Sitting on the edge of a folded blanket or a cushion changes that. If you can sit tall with the hands behind you, you are already doing the pose; folding forward is optional.

How to do Seated Wide Angle

• Sit on a folded blanket and open the legs wide, as far as you can keep the knees and toes pointing up
• Flex the feet and press the backs of the legs gently into the floor
• Place the hands on the floor behind or in front of you and lengthen the spine as you breathe in
• Breathing out, walk the hands forward and fold from the hips, keeping the back long
• Stop where the spine starts to round, or rest the forearms or chest on a bolster or blocks
• Hold for 5 to 10 breaths, or longer if supported, then walk the hands back and draw the legs together slowly

Variations

• Side variation: turn the chest towards one leg and fold over it, like Head-to-Knee with the other leg wide
• Supported: forearms or forehead on a bolster for a longer, quieter hold
• Side bend: reach one arm over the head towards the opposite foot

Making it work for you

Bend the knees slightly, with rolled blankets under them if needed, if the backs of the knees or hamstrings pull sharply. Narrow the legs if the knees roll in. Ease off with a groin or hamstring injury, and avoid pulling yourself forward with the arms; let the fold come gradually.