Seated Pose with Legs Wide Apart, Back Straight

How to do Seated Pose with Legs Wide Apart, Back Straight

1. 1Sit directly on your mat in Dandasana with your legs extended straight forward and your spine tall.
2. 2Open your legs out wide into a comfortable V-shape, taking them only as wide as allows your pelvis to stay upright.
3. 3Press your heels into the ground and flex your feet so your toes and kneecaps point directly toward the ceiling.
4. 4Place your fingertips on the floor beside your hips or behind you to support a vertical, lifted torso.
5. 5Draw your lower abdomen gently in and up to support the lumbar spine and prevent the pelvis from tucking backward.
6. 6Roll your shoulders back and down, opening across your collarbones while maintaining neutral neck alignment.
7. 7Engage your quadriceps to anchor the legs and hold the upright posture steadily without collapsing the chest.

Benefits

• Increases flexibility in the adductor muscles of the inner thighs.
• Stretches the hamstrings and calves while training a neutral pelvic tilt.
• Strengthens the postural muscles along the entire back.
• Tones the deep core stabilizers and hip flexors.
• Promotes healthy pelvic alignment and lower body circulation.

Common mistakes and cues

• Collapsing the Lower Back

  Sitting behind the sit bones creates spinal rounding; elevate your hips on a folded blanket to maintain an anterior pelvic tilt.

• Inward Leg Rolling

  Allowing the thighs or toes to roll inward strains the knee joints; actively rotate your thighs outward so the kneecaps face the ceiling.

• Hyperextending the Knees

  Locking the knees into the floor stresses the joint capsules; keep a micro-bend in the knees and actively root through the heels.

• Overwidening the Stance

  Spreading the legs past your functional range forces the spine to slouch; narrow your angle to prioritize a tall, neutral back.

Modifications and props

• Folded Blanket Support

  Sit on the edge of one or two firm folded blankets to tilt your pelvis forward and keep your spine vertical.

• Wall Support

  Sit with your back against a wall to receive tactile feedback and sustain an upright spine without early fatigue.

• Rolled Towels Under Knees

  Place small rolled towels beneath both knees to alleviate tension in tight hamstrings and protect joint ligaments.

• Hand Blocks

  Rest your hands on yoga blocks placed beside your hips to reduce wrist strain while lifting the chest.

Cautions

• Hamstring Origin Tears

  Avoid deep wide-leg positions if you have active inflammation or pain at the ischial tuberosity.

• Sacroiliac Joint Dysfunction

  Keep the angle of your legs moderate to prevent excessive asymmetrical torque on the pelvic ligaments.

• Acute Groin Strain

  Refrain from wide abduction and narrow your stance considerably if recovering from an adductor pull.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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