Friction Pose, Finding moments of calm and quiet might be difficult in the fast-paced world we live in. We frequently experience stress and a sense of disconnection from ourselves as a result of the responsibilities of job, family, and daily life. Yoga, for example, can help us with this by giving us the chance to calm down, re-connect with our bodies, and discover inner peace.

The Friction Pose: What is it?

The yoga position known as the Friction Pose, or “Santolanasana” in Sanskrit, combines the qualities of strength, balance, and attention. It is an intermediate-level position that requires you to balance on your hands and toes while aligning your body in a straight line. The name “Friction Pose” comes from the resistance the hands and feet create when they press into the ground to stabilize the body in this difficult position.

How to Perform the Friction Pose:

1.With your body in a straight line from head to heels and your wrists directly under your shoulders, start in the plank position.

2.Place your left foot on top of your right foot, shift your weight to your right hand, and turn your torso to the left.

3.By raising your left arm up toward the ceiling, form a T with your arms.

4.Keep your attention fixed on a spot in front of you and contract your core muscles to stay balanced.

5.Hold the position for 15 to 30 seconds while inhaling and exhaling normally.

6.Return to a plank posture slowly, then exchange sides while standing on your left hand and piling your right foot atop your left.

7.On the opposite side, hold the stance for the same length of time.

Benefits of the Friction Pose:

1.Strengthens the Core:

The Friction Pose works the core muscles and strengthens the abdominal region, which is crucial for stability and excellent posture.

2.Improves Balance and Coordination:

Your balance and coordination are tested when you balance on one hand and one foot, which improves your proprioception and total body awareness.

3.Enhances Concentration:

The Friction Pose helps to relax the mind and relieve stress since it involves mental focus and concentration.

4.Increases Upper Body Strength:

This pose helps to build upper body strength and stamina by strengthening the wrists, arms, and shoulders.

5.Boosts Confidence:

As it takes effort, patience, and persistence to master, the Friction Pose can increase confidence.

6.Mind-Body Connection:

Being fully present and conscious of your body’s location in space is a need for the Friction Pose, which promotes a strong mind-body connection.

Precautions and Tips:

  • It’s crucial to perform this position under the supervision of a certified yoga instructor if you are new to yoga or have any wrist or shoulder difficulties.
  • To avoid damage, sufficiently warm up before attempting the Friction Pose.
  • Begin with shorter holds and then extend them as you get more accustomed to the stance.
  • To protect your hands and wrists during the posture, place a yoga mat or other soft surface nearby.


A noteworthy yoga asana with a special combination of health advantages for the body and mind is the friction pose. It promotes attention and concentration while testing the body’s stamina and balance. By include this pose in your yoga routine, you can achieve balance between your body and mind, enhancing your ability to deal with the difficulties of daily life.