Straight Angle Pose
Samakonasana is a very challenging and advanced posture. It requires tremendous flexibility in the hips, adductors (inner thigh muscles), hamstrings (back thigh muscles), sartorious (tailor muscle) and lateral hip rotators (muscles that rotate the hips and thighs externally). Regular asana practice is a must. Time, patience and discipline play a key role. Anatomically speaking, the hips are a complex area and require a systematic and intelligent practice to open up. Over time, a lot of emotions get stored in this area, creating an additional obstacle. Diligent practice, respectful of your limits, will eventually help you create the space you need.Outside the scope of asana practice, there are some specific stretches which can be very useful to open up the hips, permitting the full expression of samakonasana and, generally speaking, enhancing your yoga practice. If performed regularly, they will develop flexibility in the adductors, hamstrings, quadriceps, hip flexors and lower back muscles, and strengthen them at the same time.
1. Same as except the intensity is increased due to the position of the straight leg. The foot of the straight leg is placed higher (on the blocks), so the squatting position is deeper and gives you a more intense stretch. 2. Stand near a table or window and place the right foot on the edge, at hip level, with toes pointed to the sky. Make sure that the left leg is in neutral position. Stay in the posture for approximately 30 seconds, allowing the groins to open up slowly. Then move on to 3. As you exhale, fold forward, placing your hands on the floor and allowing the right thigh to roll in so that once bent over, your right inner foot faces the floor. Keep the legs active and make sure that your left knee is not locked. If your hamstrings are tight, stay higher, placing your hands on blocks or a chair. Stay in this position for 30 to 45 seconds, then come up on an inhalation. 4. From turn the left foot slightly out, making sure that the kneecap and toes face the same direction. Slowly, bend the left knee, pushing the hips further back, and fold slightly forward. Place the left hand on your left thigh and the right hand on the edge of the table or window for stability. How deep you go will depend on the flexibility in your groins (adductors, lateral hip rotators and hamstrings). This is the most challenging variation, so proceed slowly and listen to your body. After 30 to 45 seconds, come up on an inhalation. Repeat on the other side. 5. Spread your legs wide (5 to 7 feet apart), lean forward and place your hand on the floor.Turn the left toes and the right heel (picture to the sky so that the left thigh rolls out and the right thigh remains in neutral position. Twisting slightly to the left, shift more body weight through your arms and allow your hips to sink towards the floor, until you feel a deep stretch in the right quadriceps and hip flexors.This position also gives an intense stretch to the left inner thigh muscles. Remain in the pose for 30 to 45 seconds. As you inhale, lift the hips higher up, placing the feet evenly on the floor, before proceeding with the other leg Be careful if you have any issue with the lower back or sacroiliac joints.
Strengthens the legs, lower back and groins. Increases blood flow to the lower belly and groin area.Develops flexibility in the hips, adductors (inner thigh muscles), hamstrings (back thigh muscles), sartorious (tailor muscle) and lateral hip rotators (muscles that rotate hips and thighs externally).Counter-indications:Lower back, knee and groin problemsThis exercise provides strength to the hip joints, and cures pain in that region. The spinal problems will be cured. In this exercise the legs are stretched to the maximum extent. It helps to attain height for growing children.Any type of ear infection, injury or pain, so they will not Bramri pranayam. It shall advise the doctor of medicine, yoga and pranayam before the word along. I.e. the Depression Depression is a problem or a person who has talent Antmurki without consulting them Bramri pranayam should not practice yoga. bhramari do pranayam should always sit, lie down, do not practice it.
Samakonasana should be avoid in sytica pain and back pain
Start the asana with sitting on the ground and stretch the legs forward. Keep you legs straight and be rested on the ground. - Now, slowly stretch your legs sideways so that it should form a straight line and keep the body straight - Stay in this posture for few seconds and then slowly bring back the legs to the normal position
Setu Banda Sarvangasana
Parirutha Janu Shrishasana