Spread Leg Forward Fold (Upavista Konasana)

Upavista Konasana is a seated pose that helps improve the body’s functioning.

It is also called a spread leg forward fold or wide angle forward bend.

Steps :


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  1. Start with sitting on the floor with your legs extended in front of you in the Dandasana or the staff pose.
  2. Slowly start to separate your legs as wide as you can. The aim is to make your legs perpendicular to your hips. Slowly tilt your sitting bones outward while pushing your pelvis behind. Slowly push your legs to form a wider angle if you are not able to stretch it to the fullest.
  3. Keep your heel dug in and toes straight to stretch legs even more. With toes and knees stretching upward, slowly bring your upper body down towards the middle. The spine should be curved but not bent.
  4. Tilt forward slowly so as to not shock your body. The aim is to touch your forehead to the floor between your stretched legs. Move your pelvic bones and sitting bones accordingly as you move forward.
  5. You should also try to touch your hands to your toes. If your arms cannot reach your toes, wrap a strap around them and try and touch that strap.
  6. As you bend further, your spine stretches more. When you are bent completely, stay in that position for about a minute. You can increase it to five minutes gradually. Inhale as you slowly rise up and come to the starting position.

Precautions :

  • You might not be flexible right from the first time you do this pose. You need to gradually increase your stretching capacity and not overdo it the first time you do this pose.
  • If you suffer from any form of lower back injuries, you should use a support or a prop before starting the pose.

Beginner’s Tip :

One beginner’s tip for spread leg forward fold is bending your knees slightly. It is a difficult pose and can create more problems if you try and stretch your body too much. Along with bending your knees, you can also support your knees and your lower back. The important thing to remember is that knees, whether straight or bent, should always face the ceiling.

Benefit To Body Part :

  • It stimulates the abdominal organs and stretches the inside and backs of the legs.
  • The pose also helps make the groin and the spine flexible.
  • Like most yoga poses, it also help balance out various bodily systems and improves concentration.

Therapeutic Applications :

  • Its therapeutic applications include sciatica, arthritis and even kidney anomalies.

Variations :

  • There are variations for spread leg forward fold too that can be by twisting the torso around. This is done by holding the outer thigh of the opposite leg. You have to slowly clasp the leg all the way to the ankle.
  • Bolsters and other support can also be used as a prop while doing this pose. A thick blanket can also support your leg or lower back while you twist your torso around.

Preparatory Poses :

Follow Up Poses :

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