How To Do Wide Seated Forward Bend II (Upavistha Konasana B)

Upavistha Konasana B or the Wide Seated Forward Bend II is an asana of the Seated Forward Bend category. It exemplifies the challenge of balancing on the sit bones while doing a bold Hip-Opener. There is an undeniable fun element to the pose as the sitter tends to tumble over backward, realigns, and finds core balance.

Along with its close kin- the Upavistha Konasana A, this posture is part of the Ashtanga Vinyasa Series, both primary and intermediate.

Step-By-Step Instructions on How to Perform This Asana:

1. Lay out your mat and sit in the upper part with your legs stretched out in the front.

Bend to the front in the manner of seated padangusthasana to make a strong, grippy hand to toe lock. This will also create a dynamic backstretch well for unwinding the spine after a cumbersome day, and also find balance vital for the safety of getting into Wide Seated Forward Bend II.

Note: You can be facing limited flexibility issues when it comes to touching your toes while keeping your knees straight. In that case, you can let your knees make a slight bend, or, come to touch the middles of your feet instead of going all the way up to the toes.

2. By engaging your core and the strength of the abdominal muscles, lift up from the heels to your middle thighs. Tune your body balance upon your sit bones. Keep your legs straight and maneuver a roll-back on your sit-bone and all the while keeping your core very, very strong.

Note: If you have come somewhat far in your yoga practice, you are sure to know your Yoga Bandhas. One of the strongest Bandhas is the Uddiyana Bandha in which the breath can be restricted by sucking in one’s abdominal wall while the chest rises and creates a vacuum in the chest. Aligning the chest lift with the hauling up of the heels while breathing in the Uddiyana Bandha can really give you great ease in the practice.

3. Close in your shoulder blades edging near to each other and throw your chest open. At the same time, push some force into your legs and thrust your heels further off from yourself. The trapezius muscle in the shoulder blades which are often tense receives a gentle unwinding at this step of upavistha konasana b. Helpful muscle strands near the spine are activated along with strengthening up of the abdominal muscles.

4. Stay that way, legs up in the air and rolling unstably on the sit bones. At one point you are likely to find some stationing, so wait for it. Half a minute should be good enough a time.

It’s normal to feel your legs reaching the end of the stretch game at this moment and your hamstrings tearing out apart. So, always bend a little at the knees to feel better.

Bending them slowly, bring your feet back on the floor and that’s the end stroke!

Modifications & Variations

Wide Seated Forward Bend A- This is a groin and hip activating, forward bending seated hip opener with varied benefits for— extending and releasing inner groin abductor muscles, improving hip rotation, a stimulant of abdominals, and stretching of lower back and hamstrings.

Upavistha Konasana, much like Upavistha Konasana B, indicates a rounding down of the sit bones as your legs widen to the sides. Keeping the pelvis at the center, the pose forms a 90 degree with the legs stretched out sideways.

Bound Angle Pose– An effective hip opener, counteractive of cardio worn hips and representing the same sit bone balance equation, this pose is a viable modification for the Wide Seated Forward Bend B.

Instead of flinging the legs up into the air, Upavistha Konasana B brings your heels together closely at the pelvis with your thighs lengthened, the Trapezius turned down and un-winded, and a strong toehold helping you detangle a strained spine.

Do this pose with blocks under your upper thighs to support the toe gathering act with an added ease.

Benefits & Advantages:

Mild Core Training and Finding Your Neutral Spine– Upavistha Konasana B is a core strengthener of the finest and mildest order. It is unlikely to give you a hefty core test resulting in profuse sweating or a bad strain but activates your core sufficiently as you lift your legs with the core support. At the zenith of your legs in a lift, your spine will adjust and find a neutral position that works well for a general hunched back posture correction.

Stretching and Toning of Hamstrings-The posture has intense value for hamstring health. Lifting the legs in a ‘V’ to the sky and making the fold forward for toe-hold works like a tonic for flailing hamstrings. These back leg set-off muscles hold a whole extra level of importance for those involved in athletics, be it swimming or running. Stretch and tone of these muscles are thus vital and effectively achievable with the Wide Seated Forward Bend II.

Correcting Tight Upper Chest, Shoulder, and Spine– Dynamical opposite force exertion in this posture adds a different value to the upper chest, shoulders, and spinal stretches. You can transfer the momentum of your practice entirely by pushing your toes away even as you move your arms to the front and catch them in a sure tight grip. This creates a delicious spinal stretch and corrects a hunched posture effectively.

At the same time, you can throw your elbows away from each other, creating a dynamical force of opposition in the trapezius muscle columns and de-tense them.

Lastly, the shoulder difference makes the Upavistha Konasana B, a matchless chest opener.


Avoid the Upavistha Konasana B on days of painful menstruation for the abdominal fold may just worsen the cramps.

Strain or tear in the hefty tendon muscles at the back of the thigh, that is the hamstrings, could be injurious too.

Hip-injury recovery periods are not a good time for doing this pose either.

To know about the traditional aspects of this wonderful asana in further detail, explore our Yoga Teacher Training In India.

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