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Other Names

Seated Wide Legged Straddle Posture, Wide leg seated pose, Upavishtha-Kona-Asana, Upvishth Kon Asan, Upavista-Konasana


In Sanskrit Upavistha means seated or sitting, Kona means angle and Asana means pose. Upavistha-Konasana translates to Seated Angle Pose. In English, this forward bend pose is often referred to as "Wide Angle Forward Bend". Upavistha-Konasana is a good preparation for most other seated forward bends and twists, as well as for the wide-legged standing poses.

How to reach the stretch

  • From Staff Pose – Dandasana, open the legs out as wide as is comfortable.
  • Keep the thigh muscles engaged and the feet flexed.
  • Make sure the toes are pointing straight up to the ceiling.
  • Press the legs down into the floor and then bend forward touching your feet.
  • Stay in the posture for a while and then release.

How to release the stretch

    To release the posture, come back to the Dandasana (staff pose) position.


  • This pose is useful to women for menstruation and pregnancy.
  • Men may find it useful for a hip releasing posture.
  • Sciatica may be relieved with hamstring stretching.
  • Those suffering from arthritis may find relief.
  • Kidneys are detoxified.
  • Groin muscles are released.
  • The brain is calmed.


    If you have had a lower back injury, sit up high on one or more folded blankets or on a bolster and come forward as far as possible while maintaining the "normal" tadasana curves in your spine.

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