Wide-Legged Seated Fold
Upaviṣṭa Koṇāsanaउपविष्टकोणासन
A wide-legged seated fold that stretches the inner thighs and the whole back line.
- Developing
- 30–60 seconds
- Difficulty 3 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
Sit with the legs wide apart, feet flexed and knees pointing up.
- 02
Sit tall on a blanket if the pelvis rolls back.
- 03
Place the hands behind the hips and lengthen the spine.
- 04
Walk the hands forward between the legs and hinge from the hips.
- 05
Keep the chest open and the neck long.
Benefits
- Stretches hamstrings and adductors
- Opens the hips
- Lengthens the spine and side body
- Improves seated forward folding
Breath
Inhale to lengthen; exhale to fold. Stop before the breath shortens.
Cautions
Variations
- Side bend
- Fold toward one leg at a time.
- Seated on a blanket
- Supports a taller, safer fold.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.