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Samasthiti
Equal Standing Pose
Quick centering before study Best used before studying.
Photo: Kennguru, CC BY 3.0, via Wikimedia Commons Source and licence
Stand evenly Stand upright with the feet together or comfortably close and toes pointing forward.
Balance your weight Press evenly through both feet so you are not leaning forward, backward, or to either side.
Soften the knees Keep the knees straight but not locked. Gently engage the thighs.
Set the pelvis Bring the pelvis to a neutral position and keep the lower back comfortable.
Lift through the torso Lengthen upward through the spine and gently lift the chest without flaring the ribs.
Set shoulders and arms Relax the shoulders down and let the arms rest naturally beside the body.
Center the head Keep the chin parallel to the floor and gaze steadily ahead.
Breathe and settle Take 5–10 slow, comfortable breaths while maintaining equal weight and a calm, steady posture.
Avoid forcing range or holding the breath.
Stop if dizzy.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.