How to do Samasthiti

Let’s look at how to do samasthiti. In the Ashtanga yoga method, samasthiti is the neutral standing pose that you come back to again and again when doing any of the series in the method. In other styles of yoga, this neutral standing position is called tadasana or mountain pose.

When you perform mountain pose with conscious awareness it can improve your posture and give you a better understanding of how to stand eventually with your body aligned for optimal movement and health.

Before we look at how to do mountain pose, let’s look at the benefits and contraindications of the pose.

Benefits of samasthiti

Even the simplest yoga poses have benefits. Here are some benefits of doing mountain pose.

  • Improves posture
  • Strengthens the legs
  • Awareness of your body
  • Improves alignment

Contraindications for samasthiti

Avoid this pose if you have the following:

  • Vertigo
  • Migraines
  • High blood pressure
  • Low blood pressure

How to do samasthiti

Now let’s look at how to do mountain pose or how to do tadasana.

Begin by standing with the base of your big toes and your heels touching.

Activate your quadriceps to gently raise the kneecaps.

The pelvic floor and low belly are active and drawn in.

The pelvis is in a neutral position. Don’t tilt it or tuck it under. Stand with it neutral.

The spine is also neutral. Don’t over arch it.

Don’t splay your ribs out. Keep them slightly drawn in.

Raise your chest slightly and let the shoulders roll naturally down the back.

Brings you arms naturally down by your side.

Keep the gaze forward.

Don’t tense up in this posture. It’s a natural resting state. There should be no tension in your body. The activation that happens in this pose is only slight.

Most other yoga styles refer to this pose as tadasana, but in Ashtanga, tadasana is a completely different pose.

To find out more about how to do samasthiti and about the Ashtanga version of tadasana watch the video with Kino.

Do you want more yoga classes like this? Sign up for a free trial with Omstars to get started.