In this posture, the legs are so placed as to form intersecting lines as in the Swastika emblem (one of the auspicious signs of the Aryans), and therefore it is called Swastikasana. The positioning os the legs in Swastikasana affords a pleasurable feeling. Concentration, meditation, and mental activities can be comfortably done in this meditative posture, and hence it is also called Sukhasana, meaning a pleasurable.
How to perform:
- Starting position: Sit on the floor with the legs outstretched. Keep some distance between them and place the palms on the thighs near the respective knee joints.
- Fold the right leg at the knee joint. Taking support of the hands, place the right sole touching the inner side of the left thigh. Place the right heel near to the left groin.
- Then remove the hands and place the palms on the respective keens. with the help of both the hands, bring the left sole near the right thigh and insert the outer portion of the left sole between the right calf muscle and the inner side of the right thigh.
- Fix it firmly in that position.
- While placing the left leg over the right leg, ensure that excessive pressure is not exerted on the lower portion of the sole towards the big toe projects a little outwards. Because of this, the leg gets interlocked firmly, giving stability to the sitting posture.
- In this position, keep the vertebral column straight in a natural manner. The back, the neck, and the head should all be in one line. Drawing the shoulders back a bit, bring the shoulder bone nearer to each other.
- Look straight ahead. Keep the palms in Drone Mudra, Padma Mudra or Dnyana Mudra. Do not draw the abdomen in. Keep it in its natural position.
- This is the final stage of Sukhasana. In final position keep your breathing normal and natural. Keep the eyes closed, practice differential relaxation consciously and then fix the mind on the breathing, i.e. do Prandharana.
- To Release the Asana, Release the Mudra performed with palms and set the hands free. With the help of both the hands, free the left leg and unfold it.
- Straighten out the right leg and assume; the starting position
Benefits of Swastikasana:
- This is a very food pose for meditation, This Asana is also useful in those Kriyas which are performed in a sitting posture
- Long practice of this Asana prepares one for Padmasana, Siddhasana and other sitting postures.
- Knee joints and ankle joints are loosened up and the blood congestion therein is removed. The tendons and the muscles attached to these joints are stretched, improving blood circulation.
- The nerves in the lumbar and sacral regions are activated.
- Lower abdomen and genital organs get improved blood supply.
- It helps to calm the mind.
Contraindications of Swastikasana:
- There are no such contraindications, only those who have a knee problem, they can avoid this Asana.