Sanskrit Name: Upavistha Konasana
- Sit facing your partner. Lift your legs and stretch them out wide on the floor.
- Rest your feet or ankles against your partner’s feet or ankles – this will be different for everyone depending on your and your partner’s leg length and degree of flexibility in the hips and groin.
- Reach out and clasp your partner’s hands or wrists. Clasping hands may be easier if you’re farther apart; clasping wrists will give more stability and will be better if you’re able to be closer together.
- Bend forward with a straight spine, keeping your legs active and engaged. Your partner will lean back, helping to pull you further into the bend.
- If you have difficulty bending forward, you can bend your knees a little bit, and even put a rolled-up blanket under the knees for support, but as you bend, make sure the kneecaps are facing up towards the ceiling.
- Come up gently, then switch – you lean back while your partner bends forward.
- Work dynamically, allowing each partner to move in and out of the forward bend. See if you can bend a little deeper each time.
- On the last round, come up slowly and release your hands and feet.
Those with lower back injuries should take care, sitting on a folded blanket and staying mostly upright. Pregnant students should take care with any forward bend.
My Experience in Wide-Legged Forward Fold:
This is a pretty simple pose that I’ve been practicing for many years, even before I tried practicing yoga. I was really surprised to see how much further I could move into the pose with the help of a partner!