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Seated Wide Angle Pose Sequence

Seated Wide Angle Pose Sequence

The Seated Wide Angle Pose Sequence is a yoga posture that provides a deep stretch to the inner thighs, hamstrings, and groin muscles. This seated pose is also known as Upavistha Konasana in Sanskrit, which translates to "Wide-Angle Seated Forward Bend." It is a versatile exercise that can be modified to suit different fitness levels and abilities. When performed correctly, the Seated Wide Angle Pose Sequence helps improve flexibility, increase blood flow, and release tension in the lower body. It's a great exercise for athletes, fitness enthusiasts, and individuals looking to enhance their overall physical well-being. This pose can be incorporated into stretching routines, yoga sequences, or used as a standalone exercise. To derive the most benefits from the Seated Wide Angle Pose Sequence, it's essential to maintain proper alignment and engage the core muscles. It's recommended to warm up the body before attempting this pose by performing gentle stretches or practicing other yoga postures. Remember to breathe deeply throughout the exercise, taking slow inhales and exhales to relax the body and deepen the stretch. Adding the Seated Wide Angle Pose Sequence to your fitness routine can contribute to improved flexibility, enhanced muscle recovery, and increased overall body awareness. However, it's important to note that each person's body is unique, and modifying the pose to suit your individual needs and abilities is crucial. Always listen to your body and avoid pushing beyond your comfortable range of motion to prevent injury.


  • Start by sitting on the floor with your legs extended and spread wide apart.
  • Flex your feet and engage your quadriceps to lift and lengthen your legs.
  • Place your hands on the floor beside your hips, fingers pointing forward.
  • Inhale and lengthen your spine, sitting up tall.
  • Exhale and hinge forward from your hips, leading with your chest.
  • Keep your spine long as you walk your hands forward on the floor.
  • Continue to fold forward, aiming to bring your chest and forehead toward the floor.
  • If you can, grab hold of your feet with your hands, or use a strap if necessary.
  • Breathe deeply and hold the pose for 30-60 seconds.
  • With each inhale, lengthen your spine, and with each exhale, relax deeper into the stretch.
  • To release the pose, slowly walk your hands back towards your hips.
  • Press into your hands as you lift your torso upright.
  • Extend your legs out in front of you and shake them out before moving onto the next exercise.

Tips & Tricks

  • Focus on maintaining proper form and alignment throughout the sequence.
  • Engage your core muscles to stabilize your torso and protect your lower back.
  • Take slow and controlled breaths, allowing your body to relax and deepen into the pose.
  • Gradually increase the duration of each pose or hold to challenge your flexibility and endurance.
  • Start with a comfortable wide angle and gradually increase the distance between your legs as your flexibility improves.
  • Use props such as blocks or bolsters to support your body if needed, especially for beginners.
  • Avoid rounding your spine; instead, try to lengthen your torso and keep your chest open.
  • Gently stretch your inner thighs and groins by allowing your knees to fall outwards during the pose.
  • Listen to your body and modify the sequence as necessary. It's important to honor your limitations and avoid overstraining.
  • To deepen the stretch, you can gently fold forward from the hips, keeping the length in your spine.

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