Yoga Chikitsa · Primary · Seated Sequence
Upavishta Konasana
Wide-angle seated fold
What it is
Upavishta Konasana, the wide-angle seated fold, is practised in two parts in the Ashtanga Primary Series.
What it looks like
You sit with the legs wide, hold the outer edges of the feet and fold forward between the legs. Then you rise into a balance on the sitting bones, holding the feet with the legs lifted wide.
Why it is practised
It stretches the inner and back legs and then adds a balance that asks for focus. The move from the fold into the balance also trains control, because you lift the legs with the hands still holding the feet. Done slowly, it helps you notice how the breath changes when you shift from resting to working.
What to pay attention to
Keep the knees and toes facing up. Bend the knees if the back rounds a lot. In the balance, holding the calves instead of the feet is fine.
Who it suits
Most practitioners, with bent knees where needed.
Next in the sequence: Supta Konasana.
Seated with the legs wide, folding forward between them.
Practise this Primary pose in a Mysore-style room, or in a private session in Dubai or online.
See session formats, upcoming dates and the shala, or book a place with Ashtanga Yoga Dubai.