Upward Facing Wide-Angle Seated Pose  -Urdhva Upavistha Konasana

Step by step

  • You can start by sitting in Baddha Konasana.
  • Hook your first two fingers around your big toes.
  • Exhale and tilt back, balancing on your sit bones.
  • Inhale and straighten your legs.
  • Keep your legs active and the kneecaps pulled up.
  • Keep your chest lifted and open, shoulders down and your spine extended.

Beginners tips

  • If you can't straighten your legs while holding onto your feet, keep your knees bent or loop a strap or belt around each foot.
  • To help find your balance with straightened legs and straight spine, position a blanket roll just behind your pelvis, this will help support your lower back and help your balance.


  • Improves balance
  • Strengthens and tones the abs, spine and legs
  • Stimulates the internal organs

Watch out for...

  • Collapsing in the lower back.
  • This is not a pose recommended for complete beginners.
  • If you have any back injuries, please do this pose under supervision.
  • Losing your balance! Be ok with it if it happens :)


  • To deepen this pose bring the legs to each other. Then to move towards Urdhva Mukha Paschimottanasana, bend the arms, bringing the elbows out to the side. Bring the chest and legs towards each other while maintaining the balance in your sit bones.
  • You can also come into this pose from Plow Pose. Reach your arms back to grasp your big toes. Inhale and roll up. Your chin is tucked as you roll, leading with your navel. This version is great for really integrating and fine tuning your core and your balance.
  • Alternatively in the Ashtanga Vinyasa Primary Series, you come into the pose from Upavishta Konasana. Pushing the floor away with your feet and legs while lifting the torso and head, eventually coming to a point of balance on the sitting bones - see Clayton Horton demo this in the suggested class below.