In Seated Angle Pose, the aim is to create a 180 degree angle between the feet! But we are talking about serious flexibility and a serious amount of time spent practicing yoga. So, don’t be put off and just get the feet moving in the general direction of 180 degrees. In fact, in this position, it is very important to work really slowly. Otherwise, you can pull the muscles at the backs of the thighs and knees. In order to prevent this, sit off your mat on the floor. Place your feet on the mat and work on taking them apart as far as is comfortable but do not let them move off the mat. This will prevent you from overstretching.

This position is deceptively difficult in the beginning but is worth persevering with as it increases circulation to the pelvic region, opens the hips and groin, stretches the hamstrings and lengthens and strengthens the spine.

How to practice Seated Angle Pose:

  • Sit off the mat on the floor. Place your feet on your mat and take them as far apart as is comfortable for you.
  • Reach back and grab the right buttock muscle and lift it sideways and back off the sitting bone. Repeat on the left side. You should now be sitting on the centre of the sitting bones.
  • Now check the positioning of the legs: (1) point the toes up towards the ceiling; (2) position the kneecaps so that they face the ceiling; (3) turn the thigh muscles inwards towards each other.
  • Anchor the thigh bones and sitting bones down towards the floor.This creates a re-bounce action in the spine so that it can ascend upwards with more ease.
  • Place the hands on the floor slightly behind the hips. Inhaling, press into the hands to encourage the spine to elongate upwards towards the ceiling. Exhaling, move the tailbone forwards towards the pubic bone and take the feet a little further apart each time, if it is comfortable for you.
  • Continue in this way for 6 breaths keeping the head, neck and spine in line at all times

NEED HELP? If your hamstrings are tight, place a folded blanket under each knee.

STOP! Be very careful if you have hamstring or groin injuries, or if you suffer from sciatica.