Samakonasana: The Standing Straddle
Alternatively, the Sanskrit Samakonasana is also often referred to as "Sama Konasana" or "Samakonasan." This always refers to the standing straddle pose, which already describes the basic posture that this exercise aims to achieve. You can practice this pose in standing positions. It's a good warm-up, although beginners should use simpler exercises. The following article will give you an overview of how to perform Samakonasana correctly, step by step, and what benefits it can achieve.
Execution of the standing straddle
First, assume the basic position. You stand upright with your legs next to each other. Now slowly spread them apart, as if you were doing the
splits . But that's not the goal. You're simply spreading them so that you're still standing upright. Your hands are on your left and right thighs, respectively. The soles of your feet are flat on the floor and you have a firm stance. Now slowly bend forward by removing your hands from your thighs and placing them directly in front of you with your palms flat on the floor. When performing Samakonasana, pay attention to two things: Your buttocks are stretched slightly upward, creating a slight arch in your back. Furthermore, your hands should be brought together in front of you so that the fingers of both hands touch easily, but don't "get in each other's way."
It is very important that you maintain a straight posture when doing the standing straddle. This only works if your hands and head are in a straight line. You can then use this as a guide when positioning yourself. The soles of your feet should also always remain flat on the floor. This prevents them from bending and thus causing injury. You can now stand with your legs spread so far that the soles of your feet are just touching the floor. Be aware that it is perfectly normal to feel a slight tension, but this should under no circumstances develop into actual pain. Stay in this position for several breaths, say five to ten. The posture should still feel natural, albeit challenging, the entire time.
To exit Samakonasana, raise your legs evenly but slowly. You'll immediately feel the tension, especially in your thighs, ease gradually. If you're already an advanced yoga practitioner and have the necessary body tension, you could extend the standing straddle by placing your foot almost flush with the floor. Of course, you'll need to lift the soles of your feet and place them to the side. However, this advanced version of Samakonasana is only recommended if you've already had experience with the basic pose.
Effects of Samakonasana in practice
The standing straddle pose has many effects that are said to have a direct impact on the body and mind. Physically, it is primarily the thighs that are stressed, while joints in the feet are sometimes strengthened at the same time. It is also often said that the Samakonasana posture improves the lateral flexibility of the hips. Since the back is stressed throughout the entire exercise, minor tensions there can also be released. It is also often claimed that the Samakonasana posture releases the energies in the pelvic area and can therefore lead to a revitalization of body and mind. The chakras addressed are the
Swadhisthana and the
Muladhara . From a mental and spiritual perspective, many people expect Samakonasana to provide them with additional grounding in their lives, especially in their everyday lives. It is also possible that it can lead to a mental stability and strength that was not present before.
Image © fizkes / 123rf.com
