Center Splits

Samakoṇāsana

Read what the gnome says

Center Splits! From a wide straddle, slide the legs apart and lower the pelvis toward the floor, hands in front for support. Toes and knees point up, spine long. Warm up thoroughly and never bounce. Breathe, patient and open gnome.

Works on Adductors · Hamstrings

How to do it

1. Warm up with wide-legged forward folds and lunges, then slide the legs wide.
2. Place the hands on the floor or blocks in front, spine long.
3. Lower the hips toward the floor as far as is comfortable, keep the kneecaps pointing up and breathe.

Common mistakes

• Don’t bounce or force the legs wider.
• Don’t let the knees roll toward the floor.
• Don’t round the back: lead with the chest.

Benefits

• Releases tight hips and outer thighs.
• Eases stiffness from sitting and walking.
• A calm, grounding shape to breathe in.

Take care: Go easy or skip if you have knee or hip pain. Support the knees with a cushion or block and stop if you feel sharp pain.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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