Seated Wide-Legged Forward Bend
Upaviṣṭa Koṇāsana
उपविष्ट कोणासन
It is a pose where the legs are widely spread to the sides while seated, and the body folds deeply forward, stretching the hip joints, inner thighs, and hamstrings.
Also known asWide-Angle Seated Forward Bend
Upaviṣṭa Koṇāsana is comprised of "Upaviṣṭa" (seated), "Koṇa" (angle), and "Āsana" (posture/pose). It is a pose where the legs are widely spread to the sides while seated, and the body folds deeply forward, stretching the hip joints, inner thighs, and hamstrings.
This pose dramatically increases flexibility in the hip adductor muscles (inner thighs) and promotes blood flow to the pelvic area. It is also believed to stimulate the lymphatic system, aiding in detoxification. It cultivates mental calmness and concentration.
Students sit firmly on their sitting bones, spreading both legs as wide as possible to the sides. Toes point towards the ceiling, and the body slowly folds forward from the hip joints. Hands reach for the floor or toes, keeping the spine long as the chest draws towards the floor.
Emphasize "pressing the sitting bones firmly into the floor and folding from the hip joints" to prevent the back from rounding. If hips are tight, suggest a slight bend in the knees or placing a block in front of the body for hands, to avoid forcing the forward bend.