Yoga Practices - Positions, Postures, Asana (The Best Practice to Perfect Health)

Sanskrit name: Samasana

Step 1


Step 2



In this asana the external organs of the body are kept in such a way that they stand divided in to two, hence the name Samasan (in Sanskrit 'sama' means equilibrium).

Pre Position

Sitting Position.


  1. Spread both the legs and keep them at a distance of 1 to 1.5 feet.
  2. Bend left leg in knee and place it touching the thigh of the right leg in such a way that its heel rests on the procreating organ.
  3. Bend right leg in knee and place its foot in between the thigh and its heel is placed of the left leg.
  4. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Continue normal breathing.


In this asana the position of the body is stabilized. Keep the backbone erect and sight straight. This asana is particularly useful for meditation and concentration.


  1. Bring the hands beside the waist.
  2. Straighten the right leg in the knee.
  3. Straighten the left leg in the knee.
  4. Get both the legs together, take the sitting posture.


Within 10 to 12 days' practice of this asana, one can maintain this asana for 10 minutes. After more practice this period can be increased to 2 to 3 hours. Sitting for long in this asana alone can make one experience the pleasure of this asana.

Internal Effects

As the backbone is kept erect in this asana, its functioning is greatly improved. Dnyana Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart.

Also breathing slows down, collective effect of all this is one can achieve concentration of mind.


People suffering from hydrocele or enlargement of testicles should not practice this asana.

Reference Book - Yoga Pravesh

Author - Yogacharya Vishwas Mandlik

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Village Talwade, Trimbak, Nasik

Phone - +91-9822770727

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