Sama, in Sanskrit, means, equal or equilibrium. In this asana the external organs of the body are positioned in such a way that they stand divided in to two, hence the name Samasana. This is a meditative pose.
 Steps for Practice:
1. Sit with both legs extended together in front, hands by side. Fingers should remain together.
2. Fold your right leg at the knee. Holding the right ankle by right hand and toes by left hand, turn it upward and place it in line with the navel. The sole should remain upward and toes should remain on the ground.
3. Similarly to fold your left leg, hold the ankle by left hand and toes by right hand.
4. Now keep left heel on the heel of right leg. Toes of the left leg are arranged between the right thigh and ankle. Sit straight. Keep hands on respective knees in `Jnanamudra`.
5. While returning back to the original position first extend the left leg.
6. Then bring right leg in original position
Benefits
1. As the backbone is kept erect in this asana, its functioning is greatly improved.
2. Dhyana Mudra further helps in stabilizing pulse beats.
3. Consequently strain on muscles is reduced, which in turn reduces strain on heart.
4. Also breathing slows down, collective effect of all this is one can achieve concentration of mind.
Precautions
People suffering from hydrocele or enlargement of testicles should not practice this asana.
Men have to place their penis very carefully below the ankle, so that it does not get pressed suddenly.
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