Side Splits (Straight Angle Pose) anatomy

Side Splits (Straight Angle Pose) · Samakonasana · Tư thế xoạc ngang

Side Splits (Straight Angle Pose) mainly works quadriceps, tibialis anterior, erector spinae; it stretches adductors, hamstrings; iliopsoas, multifidus, transversus abdominis stabilize.

Opening the 3D model…

From a wide seat or a wide-legged stance, slide the legs out to the sides until both are straight in one line, about 180 degrees apart. The pelvis rests on the floor, knees and toes face the ceiling and the heels reach away. The torso stays upright over the pelvis, the hands on the floor in front to take some weight and control the depth. The adductors stretch to their full range and the inner hamstrings stretch with them; the front thighs keep the knees straight and the back muscles keep the torso upright. It takes very high flexibility and usually months of preparation: practice only after a thorough warm-up, go in very slowly, and never bounce or force. A gentler way: stop at a comfortable width with blocks under the hands and a bolster under the pelvis, or practice Wide-Angle Seated Forward Bend first.

Muscles in this pose

Working (contracting): Quadriceps, Tibialis anterior, Erector spinae

Stretching: Adductors, Hamstrings

Stabilizing: Iliopsoas, Multifidus, Transversus abdominis, Triceps brachii

Why these muscles work or stretch

• Quadriceps · Working (contracting): Keeps the knees straight, kneecaps facing up
• Tibialis anterior · Working (contracting): Flexes the feet, toes pointing up
• Erector spinae · Working (contracting): Keeps the torso upright
• Adductors · Stretching: Main stretch, at full range
• Hamstrings · Stretching: Also stretched, mostly along the inner back of the thighs
• Iliopsoas · Stabilizing: Keeps the pelvis upright instead of tipping back
• Triceps brachii · Stabilizing: The hands press into the floor, taking some of the weight

Practice cues

• Knees and toes face the ceiling; don't let the knees roll in
• Take weight in the hands and lower the pelvis little by little with the breath
• Stop at a moderate stretch in the groin; never bounce to go deeper

Benefits

• Deeply stretches the adductors and the inner hamstrings
• Increases hip abduction range for wide-legged poses
• Trains patience and the ability to relax into a deep stretch

Cautions / contraindications

• Avoid with a strained or torn groin, adductor or hamstring
• Take care with knee, hip, pubic joint or sacroiliac pain
• Don't practice without a thorough warm-up; in pregnancy, don't stretch beyond your usual range

Easier variations

• Stop at a comfortable width with blocks under the hands and a bolster under the pelvis
• Practice Wide-Angle Seated Forward Bend or Supine Straddle first

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

Related poses

• Wide-Angle Seated Forward Bend Upavistha Konasana
• Supine Straddle Supta Samakonasana
• Side Lunge Skandasana
• Half Hero Pose Ardha Virasana
• Staff Pose Dandasana
• Reclining Hand-to-Big-Toe Pose B (Leg to the Side) Supta Padangusthasana B

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