This Common Forward Fold Is an Intense Hamstring Stretch. Here's How to Approach It.

"It requires suppleness of the adductor (inner thigh) muscles, as well as the hamstrings (back thigh) and the hip joint itself. There are several variations to the pose. Initially, the student attempts to grasp the toes with the index and middle finger. As the student advances, they move forward until the chest is resting on the floor, but this should only be attempted if the back can be kept straight, otherwise the pose tends to distort the vertebral column."

"Learning to do this pose correctly is easier with the use of belts (picture 2). This allows the student to keep the back straight even in the case of tight leg muscles. Concentration can then be given to the back and the breath, so that proper spinal extension is increased as the legs slowly accommodate to the position. An additional aid is used in picture 3. Here, a firm mat is placed under the buttocks to help the forward rotation of the pelvis."

Upavistha Konasana is a wide-seated forward bend demanding flexibility in the inner thighs, hamstrings, and hip joints. The pose has progressive variations from grasping the toes to moving the chest toward the floor, with the caveat that the back must remain straight to avoid vertebral distortion. Belts help maintain spinal alignment when leg muscles are tight, enabling focus on the breath and gradual spinal extension. A firm mat under the buttocks assists forward pelvic rotation and encourages correct alignment rather than solely pursuing range. Wall variations allow gravity or gentle resistance to support even leg placement and safe knee alignment.

Read at Yoga Journal