AdvancedstandingEqual Angle Pose
Samakonasana · समकोणासन
Also known as: Straddle Splits · Samakonasana · Side Splits
Equal Angle Pose, also called Straddle Splits is a classical yoga posture. Its Sanskrit name Samakonasana translates word-for-word as: Sama (Equal) · Kona (Angle) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings. Opens groin completely. Develops patience. It is particularly valued for developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A block and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with groin injury and hamstring injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
Hip Adductors(lengthening)
These powerful muscles run along your inner thighs, connecting your pelvis to your leg bones. In Samakonasana, they undergo an extreme, sustained lengthening, which can feel intensely challenging, yet incredibly liberating. Anatomically, this stretch targets the muscle belly and its attachments, improving elasticity and range of motion at the hip joint. From a yogic perspective, releasing tension here can unlock creativity and emotional fluidity, as this area is often a repository for fear and insecurity.
Hamstrings(lengthening)
Running along the back of your thighs from your sitting bones to just below your knees, these muscles are intensely stretched in a straddle. This deep, sustained traction helps to decompress the lumbar spine by releasing the pull on the pelvis, which often tilts posteriorly due to tight hamstrings. Yogically, this lengthening of the posterior chain promotes a sense of grounding and stability, allowing apana vayu, the downward-moving energy, to flow freely, fostering a feeling of calm and rootedness.
Quadriceps(activating)
The large muscle group at the front of your thighs must be actively engaged to extend your knees fully in this pose. This isometric contraction helps protect the knee joint by stabilizing the patella and preventing hyperextension, ensuring the stretch remains focused on the hamstrings and adductors. This intelligent engagement cultivates firmness (sthira) in the legs, translating to a mental quality of steadfastness and focused intention.
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Groin / Hip Flexor Strain
Excessive hip abduction or deep hip flexor lengthening can tear already-strained muscle fibres in the groin.
Keep the stance narrow and the foot turn-out minimal; do not force the hip into deep abduction.
Hamstring Injury
Aggressive stretching of a torn or strained hamstring can reinjure muscle fibres — the attachment near the sitting bone is especially vulnerable.
Do not try to straighten the legs fully; prioritise a neutral pelvis and neutral lower back over hamstring length.
Hip Injury
Deep hip flexion, external rotation, or weight-bearing can aggravate labral tears, impingement, or bursitis.
Do not force the hip into deep external rotation; keep the foot turned out only as far as is pain-free.
Props That Can Help
Optional supports — use when helpful, not required
Yoga Block
Rest the lower hand on a block instead of the floor to maintain a long spine and open chest, especially helpful when flexibility is still developing.
Folded Blanket
A blanket under the heel raises it slightly, making the pose accessible when calf tightness prevents the foot from staying grounded.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Ground firmly through all four corners of both feet
- 2Engage the quadriceps by lifting the kneecaps
- 3Lengthen the spine from the tailbone to the crown of the head
- 4Draw the shoulder blades down and back
- 5Maintain steady, even breathing throughout
- 6Allow the hip joints to open gradually — never force
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
groin injury
Use blocks under hands, do not go full depth.
Target Areas
Practice Flow
How to Practice
1. From Tadasana, step feet wide.
2. Toes pointing forward.
3. Hands on hips or floor for support.
4. Slowly slide feet wider.
5. Hips descend toward the floor.
5 more steps remaining
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Frequently Asked Questions
Common questions about Samakonasana
What is Equal Angle Pose?
Equal Angle Pose, also called Straddle Splits is a classical yoga posture. Its Sanskrit name Samakonasana translates word-for-word as: Sama (Equal) · Kona (Angle) · Asana (Pose). From a standing position, the body roots firmly through the feet while the spine extends upward. The posture works to lengthen the hamstrings. Opens groin completely. Develops patience. It is particularly valued for developing greater flexibility. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A block and blanket can be used to make the posture more accessible and support correct alignment. Practitioners with groin injury and hamstring injury should approach with care or consult a qualified teacher.
What are the benefits of Equal Angle Pose?
Extreme inner thigh flexibility. Opens groin completely. Develops patience.
Who should avoid Equal Angle Pose?
Avoid this pose if you have: Groin injuries, Hamstring injuries, Hip injuries.
How many steps are in Equal Angle Pose?
Equal Angle Pose is practiced in 10 steps. From Tadasana, step feet wide.
Is Equal Angle Pose suitable for beginners?
Equal Angle Pose is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Equal Angle Pose?
You may use: block, blanket. Props make the pose more accessible and comfortable.
What conditions does Equal Angle Pose help with?
Equal Angle Pose is therapeutic for: flexibility.
What poses should I do before Equal Angle Pose?
Prepare with: Tadasana, Adho Mukha Svanasana, Standing Forward Bend, Warrior I. These warm up the relevant muscles and joints.
Related Poses
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Build Your Own Sequence
Combine Samakonasana with other poses