Swastikasana, also known as Auspicious Pose, is the simplest classical meditation pose and a simplified version of Siddhasana (Accomplished Pose).
|Known as:||Swastikasana, Auspicious Pose, Svastikasana, Accomplished Pose, Cross Pose, Padmasana Namaste Arms, Siddhasana, Prosperous Pose, Siddhi’s Pose|
|Total time:||5 to 15 minutes|
|Drishti:||Bhrumadhye or Ajna Chakra (third eye, between the eyebrows);|
|Chakra:||Sahasrara Chakra, Ajna Chakra, Swadisthana Chakra, Muladhara Chakra|
|Focus:||Spine, knees, hips, thighs, hamstrings|
|Indications:||Nervous system, soothing, calm, meditative, concentration, flexibility, varicose veins, aching leg muscles, sexual organ, digestive health, back pain|
|Preparatory poses:||Easy Pose (Sukhasana), Half Lotus Pose (Ardha Padmasana), Lotus Pose (Padmasana), Baddha Konasana (Bound angle pose), Shoelace pose, Tadasana (Mountain pose on tiptoes), Hindolasana (Cradle pose), Baddha supta sukhasna (Bound Reclined easy pose)|
|Follow-up poses:||Eka bhuja virasana (Reclined one armed hero pose)|
|Contraindications:||Hips, or knees, or ankles injuries, knees, or hips, or feet arthritis, sciatica and sacral infections, third trimester pregnant women (during the last stages of pregnancy)|
Swastikasana derived from the Sanskrit name that made from four words — Su + Asti + Ka + Asana:
- “Su” = “good”
- “Asti” = “exist, or to be, or existence”
- “Ka” = “to make”
- “Asana” = “pose or posture”
The symbol of the swastika represents fertility, creativity, and auspiciousness. In this way, Swastikasana (Auspicious Pose), being so named, generates the same potential in your body.
The description of Swastikasana (auspicious posture) in Gherand Samhita, Hatharatnavali and Shiva Samhita all agree with the sloka.
Sit with both the soles (of your feet) on the inner part of your thighs, with your body straight, it is called Swastikasana (Auspicious Pose).
Although it is a static sitting position, it affects your whole body. The prana shakti is directed in a special way suitable for meditation. The nerves of the back of your legs are stimulated. Exact points of stimulation can be found by pressing along the acupuncture meridian. When you find a particularly tender and sensitive point, it is a center. These nadis carry energy to the centers of your spinal column, and the energy is distributed from there. When you sit in a meditative posture, you are stimulating your main nadis.
In Swastikasana, the sciatic nerve is gently massaged, influencing the lumbar region. Your abdominal muscles are also affected and your internal body temperature is affected.
Swatmarama does not forget to state that your body should be straight, that is, in alignment. It is of prime importance in any yoga pose practice.
For meditation, it is necessary that your spinal column is straight so that nerve impulses can travel freely in your brain. In addition, your main nadi, Sushumna, is located within your spinal cord and impulses must also be able to direct this nadi when the energy wants to rise. If you bend or bow to one side, either Ida or Pingala will be suppressed, and the other will prevail. The aim is to activate your sushumna, therefore, your body should be in alignment and in a balanced state, so that there is no obstruction in the flow of prana.
Benefits of Swastikasana (Auspicious Pose)
The physical and mental benefits of this yoga posture are listed below:
- Physical Benefits:
- Stretches the spine, calves, hips, and hamstrings
- Reduces back pain
- Improves the flexibility 1
- Strengthen hip, knee, and thigh muscles
- Beneficial for people with fluid retention in the legs
- Very helpful for individual suffering from varicose veins, or aching leg muscles
- Enhance sexual health
- Improves digestive health
- Rejuvenate of the nervous system
- Mental Benefits:
- Reduces stress
- Calms the mind
- Improves focus, concentration, and memory
Instructions to Swastikasana (Auspicious Pose)
- To start, sit comfortably on the floor and spread your legs in front of you.
- Bend the left leg; Keep the sole of the left foot close to the inner thigh of the right leg.
- Now bend the right leg and place the right leg in the space between your left thigh and calf muscles.
- Grab the left foot by the toes and try to pull it up and place it between your right calf and thigh.
- Knees have to touch the floor firmly.
- Maintain the posture so that you feel relaxed.
- The body and trunk should be straight.
- Keep the hands on the knees in any mudra.
- Take control of your breath, breathe slowly and normally.
- You can also focus on the tip of the nose or the center of the eyebrow, depending on the type of meditation technique.
- Initially try to sit in this meditation posture for 5 to 15 minutes, increase your sitting time day by day.
- Beginners may face problems in achieving this yoga pose perfectly due to the tight muscles of the hip. It is advisable to place a folded blanket under the sitting bone.
- If the knees are unable to touch the floor, pillows should be used to support them. Make sure not to stretch too much or touch the floor forcibly.
- In case of lordosis and kyphosis, you should rest their back against the wall. You can also go for the yoga blocks in order to straight back by placing it between your scapula.
Precautions and contraindications
Another option is to support your hips, keep your spine elevated, with a pillow, or bolster, or blankets.
However, the practice of Swastikasana (Auspicious Pose) comes with some precautions and contraindications, which are explained below:
Injuries to the hips, knees, and ankles
Crossing your legs and internal rotation of your hips play an important role when sitting in Auspicious Pose. Therefore, individuals injured in the hips, knees, and ankles should avoid practicing this pose.
However, for comfort, and as an alternative, the legs can be extended when sitting rolled up on a yoga mat.
Knee, hip, and foot arthritis
People with arthritis of the knees, hips, and feet should avoid sitting on the floor. Pressing on these joints can cause swelling and pain for people with arthritis.
Sitting in Swastikasana (Auspicious Pose) constricts the sciatic nerve, which reduces the blood supply to the nerve. It can be painful and unsafe for people with sciatica, so it is best to avoid practicing this yoga pose.
For pregnant women who practice prenatal yoga, they should avoid this yoga pose if they have water retention (swollen feet). It is not advisable to stop blood flow to the hips and pelvis during the third trimester. In such cases, it is encouraged to sit on a pillow with legs spread apart for meditation or pranayama.
- EFFECTS OF SELECTED ASANAS IN HATHA YOGA ON AGILITY AND FLEXIBILITY LEVEL. June 2009Journal of Physical Education and Sport 23(2). SINGH KANWALJEET, BALJINDER SINGH BAL, Gurmej Singh Dhaliwal