Sama in Sanskrit means Equilibrium. In this samasana ,the external organs of the body are aligned in such a way that they are divided into two halves creating an equilibrium.

Samasana Sequence
  • Sit with both your legs together and stretched.
  • Keep your toes erect
  • Spine straight and rest your palms on the floor.
  • Spread both your legs keeping them at a distance of 1-1.5 feet.
  • Fold your legs as you would in the Gyana Mudra and rest both your wrists on the knees.
  • Continue your normal breathing.
  • While releasing yourself from the pose, bring the hands beside your waist.
  • Straighten your right leg first followed by the left leg.
  • Then get your legs together and return to the initial sitting posture.

Benefits of Samasana

  • This asana keeps the backbone muscles upright and vertical. Therefore, the functioning of spine improves.
  • When Samasana is practiced with the Dhyana Mudra, they work greatly in stabilizing pulse beats.
  • This asana heals the strains on heart by consequently slowing the breathing down.
  • It is very useful for meditation and concentration.


  • Individuals suffering from enlargement of testicles or hydrocele should avoid practicing this asana.
  • Men should carefully place the penis below the ankle, so that it will not get pressed suddenly.

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