Wide-Angle Seated Forward Bend anatomy

Wide-Angle Seated Forward Bend · Upavistha Konasana · Tư thế góc ngồi mở rộng

Wide-Angle Seated Forward Bend mainly works quadriceps, iliopsoas, tibialis anterior, erector spinae; it stretches adductors, hamstrings, gastrocnemius, gluteus maximus; multifidus, transversus abdominis stabilize.

3D anatomy model of Wide-Angle Seated Forward Bend: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Sit with the legs spread wide, knees and toes pointing up, and fold forward from the hips. The adductors and hamstrings lengthen.

Muscles in this pose

Working (contracting): Quadriceps, Iliopsoas, Tibialis anterior, Erector spinae

Stretching: Adductors, Hamstrings, Gastrocnemius, Gluteus maximus

Stabilizing: Multifidus, Transversus abdominis

Why these muscles work or stretch

Quadriceps · Working (contracting): Keeps the knees straight, kneecaps facing up
Iliopsoas · Working (contracting): Draws the torso forward
Tibialis anterior · Working (contracting): Flexes the feet back toward the shins
Erector spinae · Working (contracting): Keeps the back long in the fold
Adductors · Stretching: Main stretch (adductor magnus, gracilis)

Practice cues

Keep the knees and toes pointing to the ceiling
Reach through the heels; firm the front thighs
Walk the hands forward while keeping the back long

Benefits

Stretches the adductors and hamstrings
Trains folding from the hips with a long back
Builds endurance in the back muscles and quadriceps
May help increase range of motion at the hips

Cautions / contraindications

Take care with an adductor or hamstring injury; bend the knees slightly
Avoid folding deeply with an acute disc herniation
Take care with knee pain; keep the knees facing up, not rolling in

Easier variations

Sit on a folded blanket, narrow the legs and bend the knees slightly
Rest the hands or forehead on blocks or a bolster in front

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Staff Pose Dandasana
Extended Hand-to-Big-Toe Pose Utthita Hasta Padangusthasana
Head-to-Knee Forward Bend Janu Sirsasana
Reclining Hand-to-Big-Toe Pose Supta Padangusthasana
Heron Pose Krounchasana
Marichi’s Pose I (Seated Forward Bend) Marichyasana I

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)