Intense StretchesAdvanced
Straight Angle Pose
Samakonasana
Lateral split that seats the pelvis between evenly abducted legs while the spine stays buoyant and alert.
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How to Perform
- 1
From Tadasana, step the feet wide and rest hands on hips to square the pelvis.
- 2
Fold forward to plant the palms or blocks as you begin to slide both legs farther apart.
- 3
Lower the pelvis to the floor, rotating knees and toes upward so the legs stay in one line.
- 4
Lift the torso tall, join the palms at the chest or overhead, and sustain length through the waist.
- 5
Breathe steadily, then press into the hands, lift the hips, and heel-toe the feet back under the body.
Benefits
- Opens adductors, hamstrings, and pelvic floor for expansive range.
- Mobilizes the lumbar spine and sacrum for backbends and lotus work.
- Stimulates pelvic circulation to relieve sciatic and groin tension.
Alignment Cues
- Sit bones root evenly into floor or support.
- Knees and kneecaps orient toward the ceiling.
- Pelvis stays centered rather than spilling toward one leg.
- Spine remains elongated instead of rounding forward.
Common Mistakes
- • Forcing depth
- • Rounding spine
- • Holding breath
- • Ignoring pain signals
Contraindications
- • Inner thigh or groin strain
- • Symphysis pubis instability
- • Sciatic irritation or lumbar disc injury
Recommended Props
BlocksBolsterBlanket