Wide-angle seated forward fold–whatever you decide to call it, Upavistha Konasana is an intimidating pose! Our quick guide will help you practice until you can master this pose. Don’t be discouraged if you don’t nail it on the first try–stretches like this take serious practice!


Opens the hips, groin, and back of thighs. 

How to:

  1. Start in a seated position, dandasana
  2. Take your hands slightly behind you, and take your weight into your hands as you start to open your legs into a V-position. 
  3. As you take your legs further apart, ensure that your knees stay pointing upwards towards the ceiling. 
  4. Some yogis will always insist on pointing the toes, but this is largely a personal preference. 
  5. Continue extending through your legs, relaxing through your hips, and slowly bring your hands in front of your legs. 
  6. You can stay in an upright seated position, or bow forward into a forward fold if you wish. 

Modify it:

Bring a block in front of you to place your hands on top of. Never feel as though you need to extend further into a pose like splits than your body is ready for. Take it slow, give it time, and eventually you’ll get there!