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How to Do Seated Straddle Pose

Strike a Yoga Pose: Seated Straddle

Nothing feels better than stretching out your hips, hamstrings, and lower back after a long run or bike ride. Although my body feels tight at first, when I get into a pose like this, I could just melt into it.

Sanskrit Name: Upavishta Konasana
English Translation: Seated Angle Pose
Also Called: Seated Straddle
  • Sit down with your feet about 3-4 feet apart (not as wide as you can go). Reach back with your right hand and move the flesh of your right bum cheek away from you, and then do the same with your left. This will help your pelvis ground more firmly so you can stretch your hamstrings more effectively.
  • Sit tall, reaching your head away from your hips, and draw your belly and ribs in. Keep that length as you begin to fold forward at your waist, sliding your hands down your legs.
  • Listen to your hamstrings! Go down as far as you need to feel a stretch, but you don't want to feel pain. Stay for at least 5 deep breaths.

Fit's Tips: Try doing this pose with your feet closer together (about 2-3 feet) and again with your feet as wide as they'll go. This changes where you'll feel the stretch in your upper legs and hips.

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Join The Conversation
yogini yogini 8 years
Awesome shot! And I love this pose too! Great to open up those inner thighs and hamstrings.
Koffie Koffie 8 years
I love this stretch. I try to use ropes to pull on my feet because I am not very flexible. Another fantastic and less extreme inner thigh stretch is baddha kanasana. I love that one, especially while in corpse pose. Awesome.
poetess poetess 8 years
My hips would probably prevent that from ever happening.
blackjade blackjade 8 years
This is something I need to do more often. My goal is to do it every night before bed (or at least during the week)
blackjade blackjade 8 years
This is something I need to do more often. My goal is to do it every night before bed (or at least during the week)
JBlondie JBlondie 8 years
I love this stretch. I was a gymnast for 13 years and we did this everyday! I used to be able to do it a lot better then I can now! :)
jhuck jhuck 8 years
I try and do that one for a while after hockey games. I was terrible at it at first.
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