Samasthiti pose from the side
Blog, Postures, Uncategorized, vetyogi, Yoga, Yoga Postures

Neutral standing/Mountain Pose: Foundation Yoga Pose Series


Level 1: Beginner

This is a neutral standing posture, but one which requires your poise and attention! ‘Sama’ means same/balanced, and ‘sthiti’ means standing/upright in Sanskrit, whilst ‘tada’ means mountain, and ‘asana’ mean pose. These names are sometimes used interchangeably by different yoga teachers, but essentially this is an active posture that requires gentle focus. Try it for yourself!

Samasthiti pose
There’s a lot more to this than just ‘standing’!


  • Corrects and improves posture
  • Connects the body, mind and breath
  • Strengthens core

Contraindications/Cautions (consult your physician):

  • None

1). Stand with equal weight through both sides, feet either together, or hip-width apart.

2). Draw up through the arches of the feet, gently lifting the kneecaps and engage the thigh muscles to activate the legs.

3). Engage the pelvic floor gently (the most common way to feel this is to pretend you are stopping urination mid-flow).

4). Lengthen up through the spine, broadening the chest and drawing the scapulae slightly back together and down.

5). Draw the arms down and away from the armpits to feel a gentle lengthening of the side body, palms facing forwards, thumbs lateral in a ‘hitch-hiker’ position.

6). Gently displace the back of the neck at the base of the skull to create length, and feel the crown of the head pull upwards.

7). Relax whilst maintaining these subtle actions, and breathe.

Samasthiti pose from the side
It requires gentle focus and activation, but should be comfortable to stand in


  • This is a good position to find anywhere if you have a couple of minutes, to help you to connect to good posture, and to help you breathe easy and calmly. You can do it for a couple of breaths in between consults, or after a surgery.
  • Samasthiti is a good starting position for other standing postures so you can collect yourself and focus.
  • A solid standing foundation will help as you progress through other standing postures.


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