The Yoga Tutor


[ Excerpt from The Science of Yoga, page 431 ]

The next position in our successive hip-opening seated postures is the samapadasana. Recall from our earlier practice of sama sthiti asana, that the word sama means "same" or "equal." pada, means "foot." Thus, sama pada asana is the "equal foot posture."

This position is attained similarly to the sukha asana, however the feet are not crossed at the ankles. Rather, they are placed upon the floor, one in front of the other, with the ankles in-line with each other. Ideally, the hips should be opened up fully so that the knees are able to go right down to the floor.

If tension remains which inhibits this full opening, then further practice of the baddha kona asana and baddha kona kriya will help.


  • Sit within this position for a few minutes.
  • Switch the feet positions and remain for another few minutes.
  • Remember to sit tall, keeping the head, neck and spine straight and perfectly vertical.


NOTE: This yoga article is an excerpt from The Science of Yoga, an online yoga training program with streaming yoga videos and 600 pages of step-by-step yoga instruction.

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