Straight Angle Pose - Samakonasana


Straight Angle Pose or Samakonasana is one of the most higher or advanced levels of yoga poses. This asana is a seated asana that requires considerable flexibility in the hips, groin, legs. The health benefits of Samakonasana help to attain good strength. When you stretch your body, you release muscle tension, improve blood circulation, flexibility, and lower the risk of injuries.
Samakonasana word comes from the Sanskrit language. Where Sama, meaning “straight,” Kona, meaning “angle,” and asana, meaning ” yoga posture”. As the name suggests it known as Straight Angle Pose in English.
The Straight Angle Pose is one of the most beneficial yoga practiced that improves the flexibility of the hips and groin. Along with that, it also facilitates the legs as well as a deep stretch of the inner thigh. In this physical yoga position, the legs are in line with each other and extended in opposite directions.

Step-by-Step Instructions

Step 1
Sit on a hard surface with your back straight. The surface should be firm enough to support you and hold your posture when you will split your legs.
Step 2
Sit with both your legs straight and start to breathe in and out slowly. Breathing in and out will help to relax your muscles and will help your body to go into more intense positions.
Step 3
Slowly, start to separate your legs towards either side. Don't stretch beyond your capacity.
Step 4
Split your legs till they are perfectly straight on either side and keep breathing in and out while holding the posture.
Step 5
Flex your feet and press your heels firmly into the floor.
Step 6
Place your hands on the ground in front of you and slowly walk them forward until you feel a stretch in your inner thighs and hips.
Step 7
Keep your spine long and your shoulders relaxed as you hold the pose for 30-60 seconds.
Step 8
To come out of the pose, slowly walk your hands back towards your body and bring your legs back together.
Step 9
Take a few deep breaths and then repeat the pose if desired.

Benefits and Contraindications


Opens up, strengthens and stretches the groins, the hips, and calf muscles

Stimulates the inner thighs

Strengthens the core and back muscles

Improves blood flow to the lower belly and stimulates digestion

Eliminates stress and depression

Improves posture

Aids with menstrual crumps


Lower back, knee or hip injuries


Slip disc

Modifications, Props and Tips

  • Use props: You can use props such as blankets, blocks, or bolsters to support your hips and elevate your sitting bones if you have limited flexibility in your hamstrings or hips. Sitting on a folded blanket can help to tilt your pelvis forward and lengthen your spine, making it easier to sit upright.
  • Start with a wide stance: If you are new to this pose, start with a wide stance and gradually work towards bringing your legs closer together as you gain more flexibility.
  • Use a strap: If you are unable to reach your feet with your hands, you can use a strap to wrap around your feet and hold onto the ends of the strap. This can help to deepen the stretch in your hamstrings and hips.
  • Bend your knees: If you have tight hamstrings, you can bend your knees slightly to ease into the pose. As you become more comfortable, you can gradually straighten your legs.
  • Practice regularly: Consistent practice is key to increasing flexibility and strength in the hamstrings, hips, and back. Incorporate this pose into your regular yoga practice and hold the pose for longer durations as you progress.


Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.