Spread-leg Forward Bend

About This Class

In this short pose tutorial, Bryan Kest leads students through Spread-Leg Forward Bend (Upavistha Konasana), transitioning from Child's Pose to Down Dog before settling into the seated wide-leg position. Bryan offers two clear modifications: walking the hands forward with elbows on the floor for more mobile students, or using the hands to grip the ankles, big toes, or feet for those with less flexibility — letting the arms assist rather than force the stretch. Key alignment cues include engaging the abdominals for spinal support during the forward fold, keeping the thighs rolling open, and maintaining a modest heel flex to activate and stimulate circulation in the hamstrings and inner legs. The instructor consistently reinforces a philosophy of gentleness — "the only way you can take care of anything is to touch it gently" — making this an ideal class for students looking to safely open the hamstrings, inner thighs, and spine without strain.