Samasana

In Sanskrit "sama" means "equilibrium". In this asana the external organs of the body are kept in such a way that they stand divided into two, hence the name Samasana.
Sequence:

1. Sit with both legs together and stretched, toes erect, spine erect and both hands straight and palms resting on the floor.
2. Spread both the legs and keep them at a distance of 1 to 1.5 feet.
3. Fold left leg and place its sole touching inner side of the right thigh.
4. Fold right legand place its foot in between the thigh and the calf of the leg.
5. Keep the wrists of both the hands on the respective knees and take Gyana Mudra.
6. Continue normal breathing.
7. While releasing from the pose, gradually bring the hands beside the waist.
8. Straighten the right leg.
9. Straighten the left leg.
10. Get both the legs together, return to the sitting posture.


Benefits:

* As the backbone is kept vertical and upright, it starts functioning better.
* If Dhyana Mudra is practiced along with this asana then they together work great for stabilizing pulse beats.
* Strained muscles are healed gradually and therefore in return it heals up the strains on the heart. Consequently, breathing slows down.
* This asana is particularly useful for concentration and meditation.