Samakonasana, also known as the Right Angle Pose, is a yoga asana that helps improve posture, rectify spinal curvature, and release tension in the upper back. This pose can be challenging for beginners, but with practice and proper alignment, it can be highly beneficial. Here’s how to perform Samakonasana:
Instructions:
- Start by standing with your feet together and your arms by your sides.
- Raise your arms straight up above your head.
- Bend your wrists so that your fingers are pointing forward.
- Allow your hands to hang limply.
- Slightly arch your back, pushing your buttocks out a little.
- Slowly bend forward at the hips while keeping your legs straight. Your goal is to bring your back to a horizontal position, forming a right angle with your legs.
- Keep your head, neck, and spine in a straight line, looking forward.
- Hold the final position for up to 5 seconds.
- Slowly return to the upright position, ensuring your arms, head, and back remain in a straight line. Lower your arms.
- Repeat this asana for 3 to 5 rounds.
Breathing:
- Inhale while raising your arms above your head.
- Exhale while bending forward.
- Hold your breath in the final position.
- Inhale while raising your trunk.
- Exhale while lowering your arms.
Awareness:
- Physical awareness should focus on movement, keeping the spine straight, and maintaining balance.
- Spiritual awareness can be directed toward the Anahata chakra.
Contra-indications:
- Individuals suffering from acute sciatica should avoid practicing this asana.
- To prevent strain, people with backache should be cautious and bend from the hips rather than the waist when performing Samakonasana.
Benefits:
- Samakonasana primarily targets the upper back area directly behind the chest.
- It helps rectify spinal curvature, release tension, and improve poor posture.
Practice Note:
- Beginners may struggle to achieve the correct spinal alignment in the final position.
- Initially, it’s helpful to place your hands on top of a chair or a similar piece of furniture for added support during the practice.
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