PA-0067

Wide-Angle Seated Fold (A/B)

Upavistha Konasana

IntermediateSeated FoundationsSeated

At a glance

The primary series progression of Wide-Angle Seated Fold, moving from a long forward fold with the chin toward the floor into a balancing variation, holding the outer feet with an upright spine. The second stage in particular asks for core strength alongside the hip and hamstring flexibility of the first.

“Fold long before you try to balance.”

Essence

Stage B isn't simply "coming back up" from stage A, it's a really different action, a core-driven balance rather than a passive fold. Students sometimes rush through stage B to get back to resting, missing that it's asking for active engagement rather than release.

Intention

To move from a long forward fold between wide-spread legs into a balancing variation with the spine upright and the outer feet held.

What this pose develops

Physical

  • •Hamstring and inner-thigh length in stage A
  • •Core strength and balance in stage B
  • •Hip flexibility supporting both stages

Mental

  • •Distinguishing a passive release from an active balance within the same general shape
  • •Sustained core engagement under a demanding balance

Teaching concepts

  • •Cueing stage B as an active core pose, not a continuation of stage A's release
  • •Reading whether a student has genuinely engaged the core in stage B or is relying on the arms and hip flexibility alone

How to practise

  1. 1Sit on a block or bolster if needed, legs spread wide.
  2. 2For stage A, fold forward, working the chin toward the floor with a long spine.
  3. 3Rise back to seated, then for stage B, lift the legs, balancing on the sitting bones, holding the outer edges of the feet.
  4. 4Straighten the legs as much as core strength and hamstring length allow, spine tall.
  5. 5Hold each stage for five breaths, gaze to the nose for stage A, and toward the third eye for stage B.
  6. 6Release with control.

Alignment exploration

Instead of searching for the “correct” position, notice:

  • •Stage A: spine long through the fold, hip-driven rather than shoulder-driven.
  • •Stage B: spine upright and tall, core actively engaged to support the balance.
  • •Throughout: sitting bones as the stable base, weight not rolling backward onto the tailbone.

Breath

Ujjayi breath. Stage B in particular benefits from a steady, unshaken breath, since a held or frantic breath usually signals the core has given way to gripping through the arms and shoulders instead.

Teacher’s eye

The tell is whether stage B is coming from genuine core engagement or from gripping the feet and hauling the legs up with the arms. The latter tends to look similar at first glance but doesn't build the strength the stage is meant to develop.

Student practice

Reflect after practising:

  • •Stage B is a balance and strength pose, not a rest position, even though it comes right after a forward fold. Expect it to feel different.
  • •If your legs won't straighten in stage B, bent knees with an engaged core is a more valuable version than straight legs with a collapsed one.

Common movement strategies

Rather than mistakes, you may notice:

  • •Build core strength separately, through boat pose holds or similar work, if stage B consistently feels inaccessible despite adequate hip and hamstring length.

Modifications

  • •A block or bolster under the sitting bones for both stages.
  • •Bent knees in stage B, prioritizing spine and core engagement over leg straightness.
  • •Blocks under the forearms in stage A to shorten the distance to rest on.

Props

Block or bolsterYoga blocks

Completion check

  • ✓Release stage B with control, lowering the legs before extending them to rest.

Related poses

Prerequisites

Wide-Angle Seated Fold (basic)

Prepares for

Boat Pose

Complements

Bound Angle (A/B/C)

Counterposes

Staff Pose

Alternatives

Bent knees in stage B

Progressions

Straight legs held longer in stage B

Regressions

Wide-Angle Seated Fold (basic)

Related movement concepts

Active balance versus passive fold within the same pose familyCore-driven strength as a distinct skill from hip and hamstring flexibilityStage-specific drishti supporting the different quality of each stage

Search tags

seatedashtangahip-openerbalanceprimary-series

More seated poses

See all →
⊕Easy Seat▽Thunderbolt⌐Seated Forward Fold⌇Head-to-Knee Pose◇Bound Angle⋉Wide-Angle Seated Fold⋆Cow Face Pose↺Half Lord of the Fishes─Staff Pose⌐Half Bound Lotus Forward Fold

This pose is one piece. Sequence/OS is the whole class.

Sequence Wide-Angle Seated Fold (A/B) into a full arc, teach it hands-free with Play Mode, and build your week of classes in one Sunday sitting.

Try it free for 7 days

$30/month after trial. Cancel any time.