Upavīśtha Koṇāsana (Seated Wide Angle Pose) is a wide-legged seated forward fold practiced in two variations. Variation A folds the torso forward and down between the legs with the chin toward the floor. Variation B balances on the sit bones with the legs wide and elevated, the torso upright. This pose stretches the adductors deeply and is an important preparation for more advanced wide-legged postures in later series.

From upavīśtha (seated), koṇa (angle), and āsana (seat). The name simply describes the shape: a seated wide angle. The angle refers to the opening between the legs. Some texts transliterate this as Upaviṣṭa Koṇāsana.

Upavīśtha Koṇāsana has a 15-vinyāsa count covering both variations. Vinyāsa 7 (Saptaḥ) — jump through and set up the wide-leg position. Vinyāsa 8 (Aṣṭau) — variation A, fold forward, chin toward floor, held for five breaths. Vinyāsa 9 (Nava) — variation B, balance with legs lifted and wide, held for five breaths.

From Adho Mukha Śvānāsana, inhale jump through and extend the legs wide to the sides. The legs should be approximately 90–120 degrees apart (or as wide as flexibility allows). Catch the outsides of the feet with the hands. Inhale, lengthen the spine. Exhale, fold the torso forward and down, extending the chin toward the floor between the legs. Hold variation A for five breaths.

In variation A, the legs are wide with the kneecaps pointing toward the ceiling and the feet flexed. The hands hold the outer edges of the feet. The torso folds forward between the legs with the spine extended, the chin reaching toward or touching the floor. The chest remains open and the belly is long. In variation B, from the forward fold, the practitioner lifts the torso upright, holds the big toes, and leans back slightly to balance on the sit bones, lifting the legs off the floor while keeping them wide. The spine is upright and the gaze is up.

From variation B, lower the legs, release the feet. Bring the legs together, cross the ankles, press the palms beside the hips, inhale lift up, exhale jump back. Complete the standard vinyāsa.

Variation A: Nāsāgra dṛṣṭi (nose) or Bhrūmadhya dṛṣṭi (third eye), as the gaze naturally settles upward with the chin on the floor. Variation B: Ūrdhva dṛṣṭi (upward gaze), looking toward the sky or ceiling as the torso lifts and the balance is achieved.

In variation A, uḍḍīyāna bandha helps lengthen the spine into the forward fold and prevents the lower back from collapsing. In variation B, both bandhas engage powerfully to maintain the balance on the sit bones — mūla bandha lifts the pelvic floor and uḍḍīyāna creates the core stability necessary to balance with the legs elevated and wide.

The legs are as wide as possible while maintaining straight knees and flexed feet. The kneecaps face the ceiling (the tendency is for the legs to internally rotate — resist this). In variation A, the fold comes from the hips, and the spine extends long. The hands hold the outer feet and gently draw the torso forward. In variation B, the balance point is on the sit bones; the legs lift to approximately 45 degrees while maintaining the wide angle. The spine is vertical and the chest is open.

Allowing the knees to bend in the forward fold to reach the floor with the chest — maintain straight legs. Internally rotating the legs so the kneecaps turn inward. In variation A, rounding the spine rather than extending. In variation B, falling backward due to tight hamstrings or weak core. Not taking the legs wide enough, which reduces the adductor stretch.

Upavīśtha Koṇāsana provides one of the deepest stretches for the adductor muscle group (adductor longus, brevis, magnus, gracilis, and pectineus) in the entire practice. The hamstrings, particularly the medial hamstrings (semimembranosus, semitendinosus), are also stretched. The hip flexors engage for the forward fold (A) and powerfully for the balance (B). The spinal extensors maintain the long spine in both variations. The quadriceps hold the knees straight.

The deep adductor stretch is therapeutic for hip joint mobility and can help address conditions related to tight inner thighs, such as groin strain and hip impingement. The pose is traditionally said to stimulate the abdominal organs and improve circulation to the pelvic region. It is considered beneficial for the kidneys and the reproductive system. The balance variation (B) develops core stability and proprioceptive awareness.

If the hands do not reach the feet, hold the shins or use a strap around the feet. If the torso does not fold to the floor in variation A, simply fold to whatever depth is accessible while maintaining a long spine. For variation B, bend the knees slightly if the balance is not achievable with straight legs. Sit on a folded blanket to facilitate anterior pelvic tilt if the hamstrings are tight.

Prasārita Pādottānāsana (wide-leg standing forward fold) is the direct standing preparation. Baddha Koṇāsana opens the inner thighs and hips. Paścimatānāsana develops the forward-folding pattern. The entire seated sequence has been systematically opening the hips in preparation for this wide-angle position.

Supta Koṇāsana follows in the sequence and takes a similar shape but inverted (rolling back, legs wide overhead), which counterbalances the seated version. The vinyāsa between provides a neutral reset.

The wide-angle shape in Upavīśtha Koṇāsana represents openness and receptivity. While the forward folds draw the practitioner inward, the wide-legged position creates a sense of expansiveness and vulnerability. The balance variation (B) asks the practitioner to find stability in openness — to be simultaneously grounded and expanded. This mirrors the yogic ideal of being centered and stable while remaining open to the world.