Side Splits

Samakoṇāsana

Side Splits
CategorySeated & Forward Folds TypeStretch LevelAdvanced Hold45 sec MusclesLegs, Hips BreathingCalm, deep breathing

How to do it

  1. EnterSit and spread your straight legs wide to the sides into one line. Flex your feet, knees and toes pointing up. Bring your palms together in front of your chest.
  2. HoldRotate your thighs outward, the backs of your legs resting on the mat. Torso upright, belly drawn in, crown of the head reaching up. Don't lean back.
  3. ExitUse your hands to help bring your legs together, then shake out your thighs.

Benefits

Opens the hip joints and stretches the inner thighs.

Cautions

  • Knee, hip joint, and hamstring injuries
  • Pregnancy
  • First days of your period

This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.

Modifications & variations

Side Splits with Side Bend Side Splits with Side Bend Advanced

Counterpose

Knees-to-Chest Pose Knees-to-Chest Pose Beginner

Where it appears

Similar poses

Front Splits Front Splits Advanced Bound Lotus Pose Bound Lotus Pose Advanced Lotus with Side Bend Lotus with Side Bend Advanced

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