Spread Leg Forward Fold Upavista Konasana
Begin in a seated position with your legs spread wide apart. Keep your spine straight and engage your core.
- Inhale and lengthen your torso.
- Exhale and hinge at your hips to fold forward, reaching towards your feet.
- Hold the position, feeling the stretch in your hamstrings and lower back.
- Maintain a relaxed neck and shoulders throughout the stretch.
How to perform the Spread Leg Forward Fold Upavista Konasana
- Set up. Set up in a stable, balanced starting position appropriate for the Spread Leg Forward Fold Upavista Konasana using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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