Swastikasana (Auspicious Pose) – How to practice, Benefits, and Precautions
The word comes from the Sanskrit root words ‘Su,’ meaning success or prosperity, ‘Asti‘ means existing and ‘Ka‘ means making something happen.
Swastikasana, also known as the “auspicious pose,” is a seated posture used in yoga for meditation, grounding, and relaxation. The word Swastika derives from Sanskrit, signifying prosperity, good fortune, and balance.
The Swastika has been in Indian culture for more than 5000 years. This is a symbol of peace and auspiciousness, and Hindus use it at the start of every spiritual or cultural festive event.
The following are steps to practice Swastikasana or Auspicious Pose:
- Take a seated, upright position on the floor and spread both legs in front of you.
- Start by simply bending your left leg from the knees and placing your left foot’s sole on the inside of your right thigh.
- Next, bend your right leg from the knee and place your right shin in the space between your left and thigh muscles.
- Make sure your knees are touching the yoga mat. Engage your core and straighten your spine. Keep your hands in Gayan Mudra against your knees and close your eyes.
Relax your whole body by breathing consciously. You can also practice Pranayama or Meditation in this position for a mindful session.
Variation: Sit down with your legs stretched straight in front of your body. Fold your left leg and put the sole of your foot against the inner thigh of your right leg. Now do the same with the right leg: bend it, place the heel of your right foot on the floor in front of your left foot and rest the sole against your left shin. Your heels will now be positioned one behind the other. The hands can be placed on the knees either in jnana, chin or chinmaya mudra, or they may be put in the lap. Close your eyes and let your whole body relax.
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Benefits
Swastikasana is a posture that purifies the body, organizes the mind, and brings about a release of the breath.
By doing this, the practitioner is able to carry out the process of deep meditative breathing that can be maintained for a long time. Basically, it is the best posture that one can choose for meditation.
The cross-legged position stretches the hips, thighs, and knees in a very gentle way, and thus it increases the flexibility as well as the looseness in the lower body over time.
When the spine is straight and follows the neutral shape, the energy flow from the base of the spine to the crown of the head moves, encouraging the nervous system to relax. A calm nervous system helps calm the mind, building better focus and awareness
Swastikasana is a wonderful yoga pose for meditation because it has a calming effect on the mind, decreases the level of stress and also helps in concentration through the calming of one’s breathing.
Contraindication:
Hip Problems: The necessity of leg crossing and rotation of the hips is paramount when seated in Swastikasana. Hence, students suffering from hip, knee, and ankle injuries should refrain from this pose. In case the hips are tight, do not force the legs to take the position of the cross-legged form. Use props or modifications for your comfort.
Severe Back Problems: If you have lower back pain of any kind, or sciatica, pay attention to the alignment of your spine. Place a cushion under your hips for elevation, and if the pain does not subside, seek the advice of a medical professional before you practice. The sciatic nerve can get pinched when you sit in Swastikasana, thus causing a decrease in blood flow to the nerve. This can be very painful and unsafe for people with sciatica, so it is better to avoid this situation.
Pregnant Women: Pregnant women doing prenatal yoga should try and avoid this posture in case of swollen legs (water retention). It is not a good idea to stop blood flow in the hips and pelvis area during the late stages of pregnancy. During such situations, sitting on a cushion with the legs extended for pranayama or meditation is encouraged.
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