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Upavistha Konasana

Step by step instructions, muscle activation and variants for the Upavistha Konasana.

EasyLower back

About this exercise

The seated wide angle pose sequence is a yoga-inspired flexibility routine performed on the floor with legs spread wide apart. Moving through a series of forward folds and lateral leans, it progressively opens the inner thighs, hamstrings, and lower back. It is an effective cool-down or mobility drill for athletes and anyone seeking improved hip flexibility.

How to Perform

  • Sit on the floor and spread your legs as wide apart as is comfortable, keeping them straight
  • Sit tall with your spine extended and both feet flexed toward the ceiling
  • Inhale to lengthen the spine, then exhale and hinge forward from the hips, walking your hands along the floor between your legs
  • Hold the forward fold for several breaths, relaxing deeper with each exhale
  • Return to upright, then turn your torso toward one leg and fold forward over it, holding for several breaths
  • Repeat the lateral fold on the opposite side
  • Finish by returning to center and gently bringing your legs together

Muscle Activation

Primary
Lower back

About the Upavistha Konasana

The Upavistha Konasana is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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