Upavistha Konasana
- Pro
- Intermediate
- Yoga
- Mobility
Upavistha konasana is a seated yoga pose held with your legs spread wide and your spine hinging forward over the floor. The wide stance and forward hinge stretch the adductors and hamstrings under a steady, static hold. Intermediate practitioners use it as a warmup, a cooldown or part of a recovery flow, held for time on the mat.
- Muscles
- Adductors, Hamstrings
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Sit with your legs wide apart, toes up.
- Sit tall, hands on the floor in front of you.
- Hinge forward from the hips with a long spine.
- Breathe into the stretch and soften with each exhale.
Form cues
- Keep your kneecaps pointing straight up at the ceiling.
- Walk your hands forward slowly instead of forcing the stretch.
- Feel the stretch along your inner thighs and the back of your legs.
Common mistakes
- Lower back rounds to force the fold deeper. Stop your hinge where your spine can stay long.
- Knees roll inward instead of pointing up. Press your knees back and turn your toes up.
- You bounce to push the stretch further. Ease in gently and hold still while you breathe.
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