Samasthiti – Equal Standing Pose

Samasthiti – Equal Standing Pose


Samasthiti is derived from the combination of the Sanskrit words Sama(well-balanced or upright or straight or same or equal), sthitih(stay or stand), and asana (posture or pose). It is called as Equal Standing Poseor mountain posesin English.

Samasthiti is a starting pose for many postures.It engages all the three bandhas (jalandhara, uddiyanaand mula). It teaches how to stand with awareness.  This pose helps to prepare the mind and the body for the upcoming yoga poses.

Samasthiti and tadasana referred as same pose. But, both are different in certain yoga.It is the starting and ending of the suryanamaskar(sun salutation) sequence.

Steps Involved:

  1. Start with standing straight on the yoga mat.
  2. Make sure that your feet should be parallel to each other.
  3. Place the arms next to your body
  4. Keep the knees straight.
  5. Make sure that your shoulders and body should be relaxed.
  6. Breathing should be normal.


  • Improves posture and balance.
  • Gives the feeling of rejuvenated and refreshed.
  • Improves the blood circulation.
  • Develops the flexibility in the spine.
  • Improves the breathing.
  • Relieves tension, aches, and pains throughout the body.
  • Increases the energy level.
  • Improves the strength of deeper foot muscles.
  • Strengthens knee, ankles and thighs
  • Firms core muscles and buttocks.
  • Helps to harmonize the body and mind.
  • Firms the abdominal muscles.
  • Cures the plantar fasciitis and heel spurs.
  • Helps to relieve the sciatica.
  • Promotes the body awareness.
  • Reduces the flat feet.
  • Strengthen the spine.
  • Calm the nervous system.

Dos, Don’ts and Tips:

People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.

  • Headache
  • Low blood pressure
  • Insomnia

Practise this yoga daily, will yield the better results.

It’s good to do this pose in the morning with empty stomach.

Focus on your breathing. Breathing should be normal.

Make sure that both of your feet gets weight equally on both sides.

Do not swing forth and back.

If you want to challenge the balance further, close your eyes.