Samasthiti is the foundation of many yoga poses. At first glance, this pose may seem easy, but don't be deceived, it can be challenging to bring full attention and concentration to your body for more than 5 breaths. Try closing your eyes to focus on evenly distributing your weight and slowing down your breathing.
Stand upright and distribute your weight equally with both feet together.
Bring your toes together, heels slightly apart.
Ground into all four corners of your feet. Imagine roots growing out of your feet into the ground.
Lift your kneecaps and engage your quadriceps and hamstrings
Let your arms hang heavy by your side. Turn your hands so palms are facing forward.
Extend the crown of your head up towards the sky. Imagine there's a string going up your spine and lifting you up.
Start to brings awareness to your breath. On your inhale, lift your rib cage evenly away from your pelvis, and on your exhale, engage your core to support your low back.
Pubococcygeus (PC Muscle in your Pelvic Floor) Latissimus Dorsi