Open the hips, stretch the legs, and strengthen the core and spinal muscles with Straight Angle Pose…
Straight Angle Pose (Samakonasana) – also known as Double Splits Pose – is an advanced version of Seated Straddle Pose. This challenging pose is most often included in Ashtanga or Yin Yoga sequences.
An extreme hip-opening pose, this posture improves the flexibility of the abductors and lateral hip muscles and provides a deep stretch for the entire leg, as well as the groin muscles. It may be helpful in reducing hip pain and lower back pain, and also tones the abdomen, hips, and glutes. This pose is also thought to help release stuck emotions and stagnant energy in the lower body, and it improves circulation and blood flow to the abdominal area.
Don’t expect to master this pose in a hurry – it takes time and patience! Don’t push it – only open your legs as wide as is comfortable while sitting with an erect spine. If you feel any pain in your groin, hamstrings, or hips, adjust your straddle position until you are comfortable. Be careful to avoid slouching or rolling backwards. You may wish to practice this pose seated against a wall at first to help you find and maintain an upright posture. You may also sit on a block or folded blanket for comfort.
Those with hip injuries, or lower back or sciatica should avoid this pose.
How to Do Straight Angle Pose:
- Begin in a seated position with your legs extended along the floor in Staff Pose.
- Spread the legs as wide as is comfortable. Flex the feet with toes pointing upward.
- Lift the torso up and out of the hips.
- Relax the shoulders and straighten back and spine.
- Bring hands to prayer and gaze to fingertips. If you are able, you may extend your hands overhead and straighten your arms.
- To exit the pose, release the hands to the ground and slowly draw legs together, returning to Staff Pose.
- Repeat daily to improve flexibility.
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