Activity
Upavistha Konasana (Wide-Angle Seated Forward Bend)
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 2
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 3
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 4
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 5
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 6
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 7
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 8
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 9
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 10
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 11
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Class 12
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: KG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: Pre Nursery
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: LKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Class: UKG
Skill: Specialised Sports Coaching
Sports: Yoga
Technique: Sitting Poses
Upavistha Konasana (Wide-Angle Seated Forward Bend)
Learning Outcomes
Enhances flexibility in the hamstrings, inner thighs, and spine.
Strengthens lower back and tones abdominal organs.
Improves posture and body awareness.
Develops calmness, patience, and breath control.
Promotes blood flow to pelvic and abdominal regions.
Description Of Activity
Starting Position:
Sit upright on the yoga mat with legs stretched forward (Dandsana).
Place the hands beside the hips and ensure the spine is tall.
Form the Pose:
Widen your legs as far apart as comfortably possible into a wide V shape.
Keep your toes pointing up and knees facing the ceiling.
Engage the thigh muscles to avoid hyperextension of the knees.
Forward Bend:
Inhale deeply, lift the arms overhead, lengthening the spine.
Exhale, and slowly begin to fold forward from the hipsnot the waist.
Bring the hands forward on the mat between the legs, keeping the back flat as long as possible.
Only bend as far as you can maintain comfort and alignment.
Final Position:
Rest your palms, elbows, or forehead on the ground, a cushion, or blockwhichever is accessible.
Breathe deeply and hold the position for 30 seconds to 2 minutes, depending on comfort.
Release:
Inhale to slowly rise back up with a flat back.
Bring the legs gently together and shake them out to release tension.
Variations
Beginners' Variation: Place a cushion or folded blanket under the hips for elevation.
Use Props: Place blocks or pillows in front of you to rest your hands, arms, or head.
Wall Support: Perform the pose with back against a wall to maintain straight spine.
Dynamic Version: Gently sway or reach toward one foot at a time with breath coordination.
Coaching Tips
Emphasize folding from the hips, not rounding the back.
Avoid forcing the stretch—students should feel a gentle lengthening, not pain.
Use slow breathing to ease deeper into the posture over time.
Encourage students to visualize their breath moving into the lower belly and thighs.
Great posture for calming students at the end of a yoga session.
Equipment/Material Required
Folded blanket (for support under hips)
Yoga blocks or cushions (for hand or forehead support)
Strap (optional, to hold feet if flexibility is limited)