Right angle pose

Samakonasana

  • Stand with the feet together and the arms beside the body.
  • Raise the arms and straighten them above the head.
  • Bend the wrists allowing them to be limp with the fingers pointing forward.
  • Arch the back slightly, pushing the buttocks behind a little.
  • Bend forward from the hips until the back is horizontal and forms a right angle with the legs.
  • Ensure the head, neck and spine are in a straight line and the legs are straight.
  • Hold for up to 5 seconds then slowly return to the upright position with the arms above the head, aligned with the back.
  • Lower the arms and relax the body.
  • Practice up to 10 rounds.

  • Inhale while raising the arms above the head.
  • Exhale while bending forward.
  • Retain the breath while holding the pose.
  • Inhale to raise the arms and torso.
  • Exhale while lowering the arms.

  • Keeping the spine, neck, head and arms aligned.
  • Maintaining balance.
  • Synchronizing the movement with the breath.

  • Sciatica.

  • Strengthens the back and shoulder muscles.
  • Stretches the thighs.
  • Improves posture.

  • To avoid strain, take care to bend from the hips, not from the waist.

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