Asti = Existence
Ka = to make.
Swastikasana at a Glance
Swastikasana, or the Auspicious Pose, helps to realize the unity of existence. The auspicious pose is the first physical pose described in the Hatha Yoga Pradipika. Swastikasana is named after the symbol ‘Swastik’ as this yoga pose resembles a swastika, and it’s a belief that it brings positive energy and well-being to the individual who practices it.
Benefits:
- It is a good meditative pose for people who struggle to sit in classical poses like the Padmasana or Bound Lotus Pose.
- It helps to activate the Muladhara Chakra and Ajna Chakra.
- It strengthens your spine, back, knees, and ankles.
- People suffering from pain in their leg muscles and having varicose veins can do this asana.
- Swastikasana is mostly suitable for everyone in all age groups.
- Practicing the Swastikasana regularly can help increase your level of concentration.
Who can do Swastikasana?
People sitting comfortably with crossed legs and without specific physical limitations can do this asana. People who want to do meditation for a longer duration can do this pose. People who want to maintain balance and cultivate a sense of harmony and spiritual awareness.
Who should not do Swastikasana?
People with any recent surgery in their hips, lower back or legs should avoid it. People with herniated discs, severe back pain, and knee, ankle or hip injuries should avoid this pose. Pregnant women should avoid it or consult their health care professional during their later pregnancy period.
How to Do Swastikasana?
Follow the Step-by-Step Instructions
Swastikasana, an Accomplished pose, is one of the ancient seated meditation yoga postures that helps regulate your mind and body, thus improving your focus and concentration.
- Sit down comfortably on the yoga mat or any soft surface. Keep your legs straight in front of you.
- Bend your left leg in the knee and place the left foot near the right inner thigh. The soul of the left leg should rest in the inner thigh of the right leg.
- Now bend your right leg and bring the right foot of the right leg (soul of right leg) and place it against the left thigh (foot in between the left thigh and the calf muscles of the left leg).
- Now, see that your spine is elongated and the neck is in a straight line with the spine.
- Your knees should be touching the floor.
- Now, keep the wrist of both hands that can be placed on the knees (respective knees) in any of the classical meditation mudras like Chin mudra or Jnana mudra.
- You can gaze in front or close your eyes, concentrating between your eyebrows.
- Keep your shoulders relaxed and slightly engage your core for a better-balanced posture.
- Breathe deeply and gently in this Swastikasana yoga pose, or you can practice any pranayama in this pose.
- Hold the pose as far as your body allows and seek calmness. In the beginning, you can sit for about 10 to 15 minutes, gradually increasing it daily.
- When you want to release the pose, slowly open your eyes and gently bring your legs one by one to the starting position (straight in front of you). Relax your legs, and let the stress and tension out.
- Use soft cushions and a folded blanket under your hips or knees if you feel discomfort. Practicing any yoga asana with discomfort will not benefit you.
What are the Benefits of Swastikasana?
Swastikasana (prosperous pose) is an easy pose to perform, and you can comfortably include this in your daily yoga routine, in the morning preferably, as it will cleanse your body and mind and give you fresh energy by letting out all the toxins, and help you to be stable and focused throughout the day.
- The Swastikasana is the best and most comfortable meditative pose for people who find it challenging to sit in other classical yoga poses like the Padmasana and Siddhasana pose.
- This yoga posture helps you develop the habit of sitting upright, helps you to improve your posture and keeps you away from hunching-related issues.
- Practicing it regularly gives your hips, knees, and ankles good flexibility, enhancing the joints’ mobility.
- It can also help to strengthen your abdomen and help you with better digestion.
- If you practice it regularly, it can help to strengthen your back, spine, and core.
- When you practice Swastikasana, pose mindfully and keep yourself grounded. It helps to reduce stress and anxiety, which helps with better mental clarity and focus.
- The Swastikasana helps you to prepare for more advanced seated meditative poses.
Health Conditions that Might Benefit from Swastikasana
- People looking to reduce fat deposits around their waist can practice the Auspicious pose regularly.
- Swastikasana can be helpful to individuals suffering from mild stress. Anxiety and depression due to workload.
- Swastikasana helps to improve your immune power and helps to fight against various infections.
- If you have difficulty concentrating and remembering things, this could be very helpful to improve your memory and concentration.
- Meditation in Swastikasana for a longer duration can help activate the Mooldhara (root) chakra and Ajna (third eye) chakra.
- Swastikasana helps to rejuvenate your nervous system.
- Swastikasana is known as an auspicious pose. Practicing it regularly can enhance a sense of well-being and balance.
Safety and Precautions
- Avoid doing the Swastikasana if you have spine problems, sacral infections, or sciatica, or consult your healthcare professional.
- If you are suffering from knee pain, avoid it or do the Auspicious pose under the guidance of your yoga trainer and use props for comfort.
- Pregnant women in their later stages should avoid doing the Swastikasana, an Auspicious pose.
- If there is any injury in your hips or ankle, avoid doing it, or it may worsen the pain.
- For Any health concerns, consult your healthcare professional before practicing yoga.
Common Mistakes
- Rounding your back is the most common mistake, so be aware of your sitting posture.
- Avoid tensions in your shoulders.
- Don’t just cross the ankles. Keep your feet between the opposite leg’s thigh and calf muscles.
- Avoid props if needed.
- Avoid holding your breath in the Auspicious Pose.
- Don’t rush into the pose. It’s a meditative pose, so be gentle and keep breathing.
- If you experience pain in any part of the body, just come out, use props, or consult your yoga trainer for better and safe guidance.
Tips for the Swastikasana
- Remember to do the Auspicious pose on a yoga mat, carpet, and even surface.
- Choose a quiet place to do the Swastikasana.
- Wear loose clothes to make yourself comfortable.
- Do preparatory poses and simple warmup stretches for your hips, knees, and ankles.
- See that you change your crossed legs after a few minutes to engage both legs and avoid restricting blood circulation.
- If your hip muscles are tight, you can put a bolster, blocks, or folded blanket underneath your sitting bone to ease strain on the hips.
- If you are a beginner, hold it for less time and gradually increase your timing.
- Engage your core muscles for better stability.
- Modify the Auspicious pose per your comfort and don’t force it in a painful situation.
- Do some relaxing poses after Swastikasana, like Baddha Konasana Uttanasana or Supta Baddha Konasana.
Physical Alignment Principles for the Swastikasana
- Start with the dandasana pose. Spread both the legs in front of you, feet apart, toes pointing to the sky.
- First, bend your one leg (your left leg) and keep its soul touching the inner side of your right thigh.
- Then, bend the other leg (right leg) and keep its foot between the leg’s thigh and calf.
- Both Wrists are on their knees and hold a meditative mudra.
- Keep your back straight, eyes closed, or gaze in front for the Auspicious pose.
- Take deep breaths, evenly and deeply, and hold your pose according to your comfort.
- While releasing, keep your hands on the floor for support, release your legs one by one, and relax in the resting pose.
Breath and Swastikasana
Inhale deeply, bend your legs one by one and be aware of your breath. Once settled with the wrists on the knees with the meditative mudra, focus on the breath that goes in, and when you exhale, let go of all the stress and tension, both physical and mental. Be calm, focus on the sensation in your body, and let go with your breath. Deep and mindful breathing will help ground the pose and calm and relax your entire body and mind.
Swastikasana Variations
- You can do this pose with raised arms and joining the palms.
- Swastikasana and bend forward for more intense stretch and mental calmness
- You can give a gentle twist while in the Swastikasana.
The Bottom Line
Swastikasana or Auspicious Pose is a simple meditative pose with crossed legs. This pose will improve posture, stability and balance. Using props will provide extra support to the knees and make it comfortable. By synchronizing breath with the pose, Swastikasana will reduce stress and anxiety, depression and bring mental clarity. It will give deep relaxation and calm the mind and is good for overall well being.
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