‍Samasthiti is the basic standing posture. We stand with the base of our big toes touching and the heels slightly apart so that the feet are parallel. The straight line of the foot is from the second toe to the center of the heel. If we were to bring the heels together, the thighbones (femurs) would be outwardly rotated to a slight extent.

We start by establishing Ujjayi breathing with a smooth and even sound. The rib cage expands evenly in all four directions, and the bandhas are consciously engaged if they have not automatically been initiated with the breath. The inhalation reaches down in front of the spine and hooks into the pelvic floor, creating a lifting sensation from the center of the perineum (Mula Bandha). At the same time, the lower abdominal wall, between the navel and the pubic bone, gently draws in toward the spine. The natural up-and-down movement of the diaphragm and the accompanying movement of the upper abdomen or stomach area are unrestricted.