The Pose Swastikasana
I wanted to find a comfortable sitting position to meditate, something more than the usual cross-legged criss-cross apple-sauce. My knees were aching, my back was stooped. This was the time when my yoga teacher exposed me to Swastikasana, and it really transformed my practice. It is a very old, very stabilizing pose, which does not receive the notice it merits.
Today I am going to talk about my experience with Swastikasana, and I am going to break down all the unexpected advantages of it, and provide you with a step-by-step instruction on locating this beautiful and grounding pose, yourself.
What is Swastikasana, Anyway? Let’s Clear the Air
The elephant in the room needs to be mentioned first. At the first mention of the name, I was surprised. The swastika is in the West irretrievably connected with the hate and Nazi Germany. Nevertheless, when first used, the symbol is prehistoric, holy and translates to well-being in Sanskrit. Swastikasana, or the Auspicious Pose is one yoga poses that dates back thousands of years earlier, before the 20 th century.
It is the symbol of peace, good luck and the cross of our arms in meditation that are stable. To me, this knowledge of this history was essential to recovering the original intention of the pose.
My Reason to Wear Swastikasana Every Day.
I did not simply choose Swastikasana as it seemed to be a historic one. I continued to return to it due to the immediate and undisputed physical and mental advantages.
A Foundation on Meditation: This position produces an amazing feeling of stability. My spine naturally lengthened by squarely sitting on the floor with my sit bones and my legs piled up. I was able to sit longer without squirming, and this, ultimately, enabled my mind to clear.
Hips Don’t Lie (They Just Grow Looser): Swastikasana is a mild, easy hip opener (in contrast to the more intense Lotus Pose). My outer hips and glutes were very pleased, and they tighten due to all my sitting throughout the day.
Enhanced Awareness of Postures: In this pose, I stopped slouching and made it a thing of the past. It takes an active form of supporting a straight back and open chest and I train my body to have a better posture even when not on the mat.
A Relaxed Nervous System: This is because there is something about the symmetrical, stable quality of Swastikasana that tells my body that it can afford to resting. My favourite pose to use during breathing exercises was determined to be this, whenever I am assuming a nervous or overwhelmed mood.
My Step by Step Guide to Mastering Swastikasana.
You do not have to be a guru of yoga in order to attempt this. It is the step by step approach to the pose, as I find it.
Finding Your Seat and Setup
Seated: Sitting on the floor with my legs long straight in front of me (Dandasana).
Bend Your Knees: I bend my knees so softly and pull my feet towards the body.
The First Leg: I use my left foot to push my right thigh inwards and slip this foot under the thigh and tuck it inwards such that the outer part of my left foot can feature into the crease of my right hip. The sole of my foot is turned around.
The Second Leg: Now, I bring the right knee and put the right foot on top of it sliding it over the left shin. The sole is turned upwards and the right foot is tucked in the crease of my left hip.
Check Your Position: My shins now cross-shaped, a cross indeed. My knees are tight, and are as close to the floor as I can comfortably be. I ensure that my sit bones are equally balanced.
Revising the Pose to as much comfort as possible.
Spine: Lengthening my spine is the most significant part to me. I can visualize a rope that is tugging the top of my head towards the ceiling and I slump my shoulders towards my back.
Hand Placement: I pose my hands on my knees; palms down to ground myself or in Jnana Mudra (thumb and forefinger touching) to focus more on meditation.
Use Props!:
When my knees are high out of the floor, I always sit on a hard cushion, or a folded blanket. The game-changer in my case was that it bends the pelvis forward, so that the pose becomes so much easier on the hips and knees.
When my ankles are aching, I would put a small folded towel under these ankles.
Swastikasana vs. Sukhasana: Which is the Better of the Two?
You may be wondering, this is nothing but sitting cross-legged. I did too! But there’s a key difference. Sukhasana (Easy Pose) is what it is and so easy, very casual. The shins of yours are merely crossed in front of you. Swastikasana is less ambiguous and organized. The tucking in of the feet in the hip forms a far more stable, locked up feeling. Sukhasana is sufficient just to sit casually and briefly. However, Swastikasana is a better seat that is both powerful and devotional to my purposeful meditation.
My Best Advice to a Happy Swastikasana Practice.
Personally, to the best of my own experience, the following were the most significant factors:
Always, forever: Never push your knees down. It is not pain, but a stretching.
Faith Consistently: Time will make hip openness. I also trained only a few minutes every day, and my flexibility was observed to increase significantly in a few weeks.
Switch Your Cross: The same thing you do with crossing your arms, you will also have the innate dominant side. I ensure that I alternate the leg on top every time I practice to ensure that my body is in balance.
Frequently Asked Questions (FAQs).
Q: Can the Swastikasana be used by beginners?
A: Absolutely! I believe it is a fantastic alternative to Lotus Pose since it is not as intense on the joints as Lotus Pose and friendly to the basic Easy Pose. It is important to keep in mind to use props when necessary.
Q: I feel pain in my knees. What should I do?
A: Stop immediately. Hindsight on knee pain is to retreat. Get out of the pose and sit on a bigger cushion or at least do Sukhasana (easy cross-legged pose) until you see that your hips start to open.