SAMAKONASANA

Description

SAMAKONASANA Asana group: sitting poses Translation of the name from Sanskrit: • sama — equal, straight; • kona — angle. 1. Setup Starting position: sit on the mat. Open the legs wide to the sides, keeping the knees and toes pointing up. Slide the feet apart until the legs form a straight line. Press the palms into the mat behind the hips. On the exhale, with a straight back, begin to walk the hands forward between the legs. Keep the spine long. Hold at a comfortable depth, then come up. 2. Simplified and advanced variations Simplified variations: • keep the legs at a comfortable angle (Upavistha Konasana); • sit on a folded blanket. Advanced variations: • lower the pelvis to the mat with the legs in one line; • fold forward onto the forearms. 3. Injury prevention Never force the split. Work on the hip opening gradually. Keep the knees pointing up. Stop at the first sign of pain in the inner thighs.

Effects

• flexibility
• balance