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StandingBeginner

Equal Standing (Attention) Pose

Samasthiti

Equal Standing (Samasthiti) is the foundational neutral stance—feet together, weight evenly distributed, spine lengthening upward. Also called Tadasana in some traditions, it establishes the blueprint for all standing poses: grounded yet lifted, alert yet easeful.

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How to Perform

  1. 1

    Stand with feet together, big toes touching, heels slightly apart.

  2. 2

    Lift the kneecaps and engage the thighs while lengthening the spine.

  3. 3

    Relax the shoulders, let the arms hang with palms facing inward.

  4. 4

    Soften the gaze forward, breathing evenly to cultivate steadiness.

Benefits

  • Establishes balanced weight through both feet.
  • Encourages postural awareness and grounded breathing.
  • Provides a mindful reset between standing sequences.

Alignment Cues

  • Feet parallel, big toes touching or hip-width apart
  • Weight distributed evenly across heels and balls of feet
  • Kneecaps lift without hyperextension
  • Pelvis neutral—neither tucked nor arched
  • Shoulders stacked over hips

Common Mistakes

No common mistakes listed.

Contraindications

  • • Severe balance disorders without support
  • • Recent foot or ankle injury limiting weight-bearing