Wide-Angle Seated Forward Bend

Sit in Staff Pose. Open legs wide apart, creating a 'V' shape. Keep feet flexed, toes pointing up.

Sit tall on sit bones (use blanket under hips if needed). Inhale, lengthen spine.

Exhale, hinge forward from hips, walking hands forward between legs. Keep spine long initially.

Continue folding, resting hands, forearms, or eventually torso/chin on floor.

Keep legs active, kneecaps pointing up.

Hold, breathe into inner thighs/hamstrings. Exit: Inhale, walk hands back, slowly lift torso upright.

Sit on edge of folded blanket to tilt pelvis.

Keep knees slightly bent.

Place hands on floor in front, or hold shins/ankles/big toes.

Rest torso on a bolster placed between legs.

Practice upright version (Urdhva Upavistha Konasana) focusing on spinal length and leg stretch without forward fold.