YogaFold
YOGAFOLD · POSE GUIDE
Wide-Angle Seated Forward Bend
Upavistha Konasana
Sit with your legs wide and your knees and toes facing upward. Hinge forward from your pelvis without forcing your back to round in an attempt to reach the floor.
upavistha (seated) + kona (angle) → Wide-Angle Seated Pose.
The photo shows the upright preparation before folding. Your chest does not need to reach the floor.
Movement guidance
Preparation
Sit on a blanket and separate your legs to a comfortable width.
Entry and alignment
Ground your sitting bones and lift your torso. To add a fold, place your hands in front and hinge gradually from the pelvis.
Hold and breathe
Tip your pelvis forward only while your knees and toes remain directed upward. Keep breathing comfortably without holding your breath.
Exit and next movement
If folded, use your hands to bring your torso upright first. Soften your knees and bring your legs together.
Variations and sequence transitions
Choose variations and transitions within your comfortable range.
Upavistha Konasana A · Wide-leg fold
Hold the outer feet and lengthen forward between wide legs without making floor contact the goal.
Upavistha Konasana B · Wide-leg balance
Hold the outer feet and lift both legs apart while balancing seated. Do not round the back or pull the feet to straighten the legs.
Easier variations and preparation
Narrow the angle of your legs and sit on a blanket.
Difficulty refers to the photographed form. Individual experience may differ.
Parighasana (Seated Gate)
Dandasana (Staff Pose)
Sukhasana (Easy Pose)
Vajrasana (Thunderbolt / Diamond Pose)