Spread-Leg Forward Fold Upavista Konasana
Seated with the legs wide, fold forward from the hips and walk the hands out along the floor; the inner thighs and the hamstrings lengthen.
How to do it
Setup
Seated tall, legs spread wide, kneecaps and toes pointing up, hands on the floor in front.
Steps
- Tilt the pelvis forward and lengthen the spine.
- Walk the hands forward and lower the chest toward the floor.
- Hold and breathe, folding a little further on each exhale.
Common mistakes
Rounding the back to get lower: fold from the hips with a long spine, and sit on a folded blanket if the pelvis tips back. Knees rolling inward: keep the kneecaps pointing up. Forcing the legs straight: soft knees spare the backs of the knees.
Breathing
Lengthen on the inhale, fold on the exhale.
