Spread Leg Forward Fold Upavista Konasana Exercise Guide
Exercise Profile
- Target
- Inner Thighs
- Equipment
- Body weight
- Body Part
- Yoga
- Primary Muscle
- Inner Thighs
- Secondary Muscles
- Hamstrings, Lower Back
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Upavista Konasana
How to: Spread Leg Forward Fold Upavista Konasana
- Sit on the floor with your legs spread wide apart.
- Flex your feet and keep your toes pointing up.
- Inhale and lengthen your spine.
- Exhale and hinge at your hips, bending forward without rounding your back.
- Reach forward with your hands towards your toes or the ground.
Common Mistakes
- Rounding the back while bending forward.
- Forcing the body into the stretch without adequate warm-up.
- Holding breath instead of breathing deeply through the stretch.
Modifications
- Bend your knees to reduce tension on the hamstrings.
- Use yoga blocks to support your hands if you cannot reach the ground.
Tips
- Keep your back straight and shoulders relaxed while bending forward.
- Focus on reaching your chest towards the ground rather than just your head.
- Breathe deeply and hold the stretch for several breaths.
Spread Leg Forward Fold Upavista Konasana Alternatives
Tags
yoga
stretching
flexibility
inner thighs
hamstring stretch
beginner