In this posture, the legs are so placed as to form intersecting lines as in the Swastika emblem (one of the promising signs of the Aryans), and therefore it is called Swastikasana. The positioning of 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 pleasurable.
How to perform:
- Starting position: Sit on the floor and outstretch the legs. 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 the left groin.
- Then remove the hands and place the palms on the respective keens. with the help of both 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 the final position keep your breathing normal and natural. Keep the eyes closed, practice differential relaxation consciously and then fix the mind on 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 hands, free the left leg and unfold it.
- Straighten out the right leg and assume; the starting position
Benefits of Swastikasana:
- This pose is highly beneficial for meditation as it facilitates a focused and tranquil state of mind. Additionally, it is also valuable for performing various seated Kriyas or cleansing practices.
- Long practice of this Asana prepares one for Padmasana, Siddhasana and other sitting postures.
- This pose loosens up the knee and ankle joints, alleviating any blood congestion and promoting improved blood circulation. Furthermore, it stretches the tendons and muscles connected to these joints, enhancing their flexibility and overall blood flow.
- The activation of the nerves in the lumbar and sacral regions occurs.
- The blood supply to the lower abdomen and genital organs improves.
- It has a calming effect on the mind.
Contraindications of Swastikasana:
- There are no such contraindications, only those who have a knee problem, they can avoid this Asana.