Wide-angle seated fold (hold)

Upavistha Konasana

Yogaintermediatetimedno equipment

Seated with straight legs spread wide (about 90-120 degrees), kneecaps and toes pointing to the ceiling, the torso hinges forward at the hips between the legs with a long spine, hands walking forward on the floor or holding the big toes.

How to do it

1. From staff pose, open the straight legs as wide as possible; backs of the legs on the floor, feet flexed, kneecaps and toes facing up.
2. Place the hands on the floor in front of the pelvis, fingers forward; sit tall.
3. Hinge forward from the hips, walking the hands forward between the legs while keeping the back long.
4. Fold as far as possible (chest and chin toward the floor in the full pose, hands holding the big toes); gaze forward on the floor.

Muscles worked

lombari, adduttori, femorali

Workouts that use it

• Ashtanga primary series