Middle Split Pose

Samakonasana

Extend both legs sideways and lower the pelvis within a controlled middle split.

Sama means equal or level; kona means angle.

Movement guidance

Preparation
Begin in a comfortable wide-legged seat with hand support.
Entry and alignment
Widen both legs sideways with even knee and toe directions, only while the pelvis stays controlled.
Hold and breathe
Follow the available hip range and avoid sliding uncontrollably downward. Keep breathing comfortably without holding your breath.
Exit and next movement
Support with the hands, soften the knees, and bring the legs inward one at a time.