Unlock meditation’s power through proper posture, Samasana
I have discovered that in this screen-based world, my posture had been feeling the brunt of hours spent hunching over the screen. Similar to several Americans, I spent most of my time bending low than sitting straight until I have learned about Samasana; this is a straightforward yet effective seated posture in yoga, which has helped me change the way I sit and meditate
The pose is named after the Sanskrit word “sama,” which means equal or equilibrium, and is used to evenly distribute the external organs of the body around the sternum, bringing both physical and mental balance. Being one of the more than 36 million Americans who practice yoga, I have personally felt the benefits of this meditative pose in helping reverse the impacts of our technologically connected lives, as well as its consistency in offering a reliable base of focus. In the current article, I will explain how you can use Samasana in your daily routine to enhance the health of the spine, decrease the strain of your muscles, and become more focused.
What is Samasana?
A meditative yoga position known as Samasana also referred to as Symmetrical Pose, is a yoga pose that provides balance to the body. It derives its name after a Sanskrit word, sama meaning equal or equilibrium. The outer organs of the body are arranged in a way that they are standing separate in two equal parts in this asana hence the name. The first time I attempted Samasana I was surprised to realize that it is like other various sitting positions of a cross-legged position except that there is a certain alignment which places it in a specific position thus being unique in its stabilizing effect.
The pose is almost similar to Swastikasana which is an ancient pose dated back to 200 BCE with a single difference of Samasana, one heel is placed directly on top of the other. This minor modification forms a symmetrical base that is just the right support to meditation and concentration. I have been using Samasana as a daily practice since I have incorporated it, and I have discovered that it is a great substitute to other more difficult seated postures such as Lotus position and thus it can be practiced even by a beginner.
Samasana: a Step-by-Step Guide to Practice.
Achieving the Pose
The following steps were used when I was first practicing Samasana. Begin by sitting on the floor with the legs lying in front of you and the hands lying side by side with fingers pointing together. Then bend your right leg at the knee and press the right foot by the sole against your inner left thigh so that the heel is close to the perineum. Then fold your left leg and have your left ankle over the right one in a position that the left heels are directly over the right heels. The feet of one foot must be in the calf and thigh of the other leg. Lastly, place your hands on your knees in Jnana Mudra ( thumb and index finger). There or just place your palms down on your knees. Keep your backbone as straight as a rod and your eyes straight forward.
Position and Duration
At the end of the position, you need to experience your body being supported and symmetrical. I ensure that I keep my back straight and eyes facing forward. This position is especially helpful in the process of meditation and concentration.
My endurance has increased with practice, and when I started practicing Samasana, I could only practice it comfortably for a few minutes, but with time, I have been able to enhance it. Studies indicate that with constant practice of 10 to 12 days, the majority of individuals are able to perform this asana to a maximum of 10 minutes. However, over time, such duration can slowly grow to 2-3 hours when you become more flexible and comfortable.
Releasing the Pose
Intending to release the posture, I slightly move my hands along my waist, and then straighten the right leg in the knee and then the left leg. Lastly, I pull my two legs back and sit back to a plain sitting posture. As you get in or out of the pose, it is advisable to move slowly and carefully so that you can preserve the relaxed and focused state of mind you have developed when you are in the pose.
Sama Pose Benefits: Why I Continue Relying on this Pose.
Better Spinal Health and Posture.
Among the most obvious advantages that I have witnessed related to practicing Samasana, there is an impressive increase in posture. The backbone is maintained fully upright in this asana hence its operations are enhanced. This is very essential in our computerized era where most of us spend hours cowering over screens, developing what is currently being termed by experts as tech neck – forward head posture that puts excess strain on the cervical spine. This is directly overcome by regular practicing of Samasana which strengthens the back muscles and helps maintain a proper spinal position.
Reduced Physical Strain
Samasana has also enabled me to decrease the overall physical strain. The pose inherently balances the pulse beats by use of the Dhyana Mudra hand posture thereby minimizing stress on the muscles hence lowering stress on the heart. Those who used to experience tension in their neck and shoulders like I did in the past have been able to fully relax their muscles because of the symmetrical position that Samasana takes. Also, breathing is automatic and it slows down in this position which produces the soothing effect of the whole nervous system.
Enhanced Mental Focus
The unanimous physical influences of Samasana present perfect circumstances of mental concentration. My head is actually calmer and more attentive since a few minutes in this position have relieved me of a lot of physical tension, lowered my breathing rate, and made my thoughts clear and distinct. Such a state of mind is why it is now my favorite pose to sit in meditation: Samasana. A 2019 study of the practice of yoga asana established that an optimal legal practice of five or more days per week offers the most benefits in all categories such as mental focus and equanimity.
Safety Measures and Practice Advice.
Who Should Avoid Samasana
Although Samasana is not very advanced, there are certain contraindications to be considered. Individuals with hydrocele or testicles enlargement should avoid doing this asana. In case of any knee or hip injuries, this pose is to be approached carefully and be sensitive to the signals of your body. Just like any other yoga practice, it is always prudent to seek the services of a healthcare provider in case of pre-existing conditions or concerns.
The Secret of Making the Most of your Practice.
According to my experience, consistency is of greater importance as compared to duration in the beginning of Samasana. I started only spending a few minutes a day and slowly spent more time as my comfort was gaining. The approach is backed by research, in a 2019 study, it was shown that the practice frequency, with that being not less than five days per week, would give the most benefit to the practitioner of any category of benefit, which is total benefits.