Yoga Pose of the Week: Seated Wide Angle Pose (Upavistha Konasana)

Seated Wide Angle Pose

Seated Wide Angle Pose (Image Credit: Lululemon Athletica)

My name is Melanie Cuccia and I am a certified yoga instructor. Each week I will be bringing you a new post with everything you need to know on how to execute a yoga pose. I’ll tell you how the pose benefits you, give you prep and counter poses, clue you into contraindications and modifications, and provide step by step instructions for the pose. This week’s pose is the Seated Wide Angle (Upavistha Konasana)!

Benefits of the Seated Wide Angle Pose:

• Stretches the adductors, hamstrings, lower back, calves, and spine.

• Strengthens the quads, hip flexors, biceps, and back of the knees.

• Stimulates the abdominal organs.

Prep Poses:

• Bound Angle Pose

• Reclining Bound Angle Pose

• Reclining Big Toe Pose

• Staff Pose

• Wide-Legged Forward

Counter Poses:

• Cobra Pose

• Corpse Pose ( Savasana )

• Forward Fold ( seated and standing )

• Staff Pose

Contraindications for this pose:

• Lower back injury- use modifications.

Getting Into The Pose: A Step by Step Guide:

1. Sit with your legs extended and open your legs to the sides. Tilt your hips gently forward and rotate your thighs outward. Your knee caps should be pointing up towards the sky.

2. Press your thigh bones into the ground and walk your hands forward between your legs. Keep your torso long as your bend forward.

3. If you are comfortable here, you can reach your right arm to your right foot and your left arm to your left foot.

4. On each exhale deepen the bend until you feel like you can’t go any further. You should feel a comfortable stretch in your hamstrings.

5. Stay here for 2-4 breaths. On your next inhale, slowly walk your hands inward and draw your torso back up so that you are in an upright position.


Grab a thickly rolled blanket or a bolster and lay it down in front of you. Exhale into your forward fold onto your blanket or bolster for some support.

Melanie C

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