Upavista Konasana - Yoga

Upavista Konasana - Yoga

The upavista konasana (spread leg forward fold) is one of the most popular seated yoga poses. This pose stretches the hamstrings and the adductors and is often used as a warm up for the side splits. You can find other yoga poses at yoga main.


  • Sit on the floor and spread your legs. Put both hands on the floor with your fingers pointing forward and look straight forward.
  • Then place one hand behind you.
  • Lift your hips and shift yourself forward so that your legs are stretched a bit more (the stretch should be comfortable - not too far) Try to sit upright on your lower glutes or even on your hamstrings.
  • Push your head as far as possible up / away from your hips, so that your spine is totally extended and vertical. (you can hollow the back slightly - don't lean back)
  • Maintain this position and bring your palms together in front of your chest. Breath slowly and concentrated.
  • Finally lean forward as far as you can and place your hands on the floor. As you lean forward you must not round your back. (keep your back totally straight or slightly hollowed) The hands should be about shoulder width apart and the fingers should be spread. (palms on the floor)


  • The knees have to stay totally extended during this exercise.
  • Keep your spine straight as you lean forward and let the weight of your upper body do most of the stretch.
  • Breath slowly and concentrated.
  • The yoga spread leg forward fold and the scissor split are technically almost same.
  • Most women find the upavista konasana beneficial during their period.


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