Relieve your lower back pain by practicing Samakonasana regularly

If you have lower back pain and stiffness in your shoulders, all you need to do is perform Samakonasana to regain strength and flexibility.
yoga for back
Learn how to do the Samokanasana. Image courtesy: Shutterstock
Aayushi Gupta Updated: 23 Oct 2023, 13:14 pm IST
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Due to your sedentary lifestyle, lower back pain is quite common among people nowadays. From working long hours to sitting in one place for the whole day, these can take a toll on your back, causing severe pain. In fact, every other person complains of back pain but few try to get rid of it. Yoga can help. No, we’re not going to recommend you to perform a series of yoga poses. All you need to perform Samakonasana, a great pose to relieve back pain!

This asana seems perfect for getting rid of back pain and stiff shoulders. And to know more about this pose, Health Shots spoke to Grand Master Akshar, a yoga master, and spiritual guru.

Wrong posture for whole day can hurt your back. Image courtesy: Shutterstock

What is the Samakonasana yoga pose?

Samakonasana, also known as Equal Angle Pose, benefits the lower back and hamstrings by building strength and flexibility equally.

Let’s get down to the health benefits that Samakonasana has in store for you.

According to the expert, these are the benefits of Samakonasana:

1. Flexes your hip muscles and strengthens them.
2. Improves sense of balance.
3. It stretches the spine and builds the supporting muscles.
4. Strengthens thighs and calf muscles.
5. Strengthens the upper arms.
6. Reduces stiffness of shoulders.

Now, let’s learn how to practice Samakonasana.

Formation of the posture

Step 1: Begin by standing in Samasthithi.
Step 2: Extend your arms straight up.
Step 3: Join your palms and point your fingers up
Step 4: Slowly tilt your upper body forward at your pelvis.
Step 5: Lower your upper body until it is parallel to the ground.
Step 6: Try to keep your legs straight with a very slight bend at the knees.
Step 7: Ensure that your back is not hunched and your spine is straight.
Step 8: Focus your gaze forward.
Step 9: Remain in this posture for 30 seconds.

While practicing Samakonasana, keep these breathing methods in mind:

• Inhale as you raise your arms up.
• Exhale as you bend forward.

Practice this pose and you’ll get rid of the pain. Image courtesy: Shutterstock

Though the Samakonasana is an easy pose to perform, you still might end up making mistakes. So be careful, keep practicing it and we’re sure you’ll master it quickly.

Also, read: Suffering from back pain? These 10 everyday habits could be the reason why


Keep an idea of your risk of weight-related issues.

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But if you are recommending Samakonasana to someone else to practice it, please note that this yoga pose is not for everyone

Here’s who should NOT be performing Samakonasana

1. Refrain from doing this posture if you have injured your shoulders or hips.
2. People suffering from arthritis must refrain from performing this asana.
3. Practitioners suffering from a painful back or injured knees must refrain from performing this asana.

Initially, take this pose slowly and carefully to avoid any injury.

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About the Author

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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