Primary Objective of the Ásana
Prepares the body for meditation. Along with Padmásana/Lotus, Baddha Padmásana/Bound lotus, and Viirásana/Brave, it is one of the 4 Dhyanásanas that aid in concentration and meditation. This is one of the ideal poses for meditation for some people.
Repetitions: none
Length of hold (ideal): sustain as long as possible.
Breath: continuous
Steps of Practice
1.Begin by sitting on the floor with your legs straight out in front of you and hands at your sides (Dandásana) .
- Bend your left knee and bring your left heel toward the muladhara chakra or close to the pelvic floor.
- Bend your right knee and move it toward the front of the left ankle.
2. From this position, inhale. While you exhale, lift your right foot and place it just above your left ankle.
- Bring your right heel into your groin area toward the svádhisthána chakra. – Slide the toes of your right foot into the space between the left thigh and calf muscles. This will help to keep your posture steady.
Further details & rationale
- Women usually don’t place a foot near the muladhara so that the lower chakras are not stimulated.
- If the hips are tight, you may move one foot in front of the other, positioning both feet on the floor.
- if the knees are high off the floor, a cushion placed under the knees can bring comfort and better balance to the pelvis.
- For extra cushioning, consider sitting on a yoga mat or blanket.
- Press the sole of the left foot against the inner thigh. -This step should feel comfortable. Do not force it.
3. Take your hands from your sides and place them palms up on the knees. Your knees should be as close as possible to the floor without straining..
- Sit upright with an erect spine and your gaze facing forward. The head and chin are horizontal to the floor.
- Hands may also be interlaced with the palms facing upwards in the lap or stacked on top of each other.
- The shoulders and chest are open.
4. If you are a beginning meditator, you may start with 5 minutes. Gradually increase the minutes with continued practice.
- The duration of this pose is as long as you wish.
- Siddhasana can be done anytime during the day on an empty stomach.
- Keeping the body motionless throughout.
Preparatory Steps
- Back – Cat-Cow. Jánushiirásana/Single leg forward bend.
- Hips and Glutes – Leg Cradle, Hip Rotations, twist, Titali Ásana/Butterfly ásana.
- Legs -Standing or seated Quadricep stretch pose,
- Ankles and Knees – Rotations.
Considerations
Safety essentials
- Use a wall in the beginning to assist in maintaining the ideal posture.
- Get in and out of Siddhásana slowly. Don’t rearrange your legs with excessive force.
- Sit on a folded blanket, cushion, or block to elevate the hips and ease hip discomfort.
- A towel can be placed under the knees (or pillow) or ankles to cushion them.
- A cloth may be placed in between the legs.
Common misalignments
- Rounding the back and shoulders.
- Dropping the head.
- Leaning forward.
- When beginning to meditate: Alternate legs by changing the leg crossing on top each time you hold this pose. It’s common for one side to feel more flexible than the other.
- Weak pressure on the pelvic floor (omitting heel-to-groin connection) negates most of the benefits of Siddhasana.
- Knees positioned too far off the floor will strain lower back.
Modifications
Foot Tuck – You can tuck the toes of the top foot between the calf and thigh of the leg below. ?
Stacked Heels – You place the right heel on top of the left heel. Both knees and feet are on the ground.
Ardha Siddhásana -One foot is placed in front of the other on the floor instead of on top of it. This modification reduces the strain on the ankle and knee joints.
Benefits
- The ideal pose for practicing Dhyana, Brahmacharya.
- Reduces stress and decreases the symptoms associated with anxiety.
- Calms the entire nervous system and the overactive brain.
- Increases patience and a feeling of serenity.
Visualizations & Ideations
- I am One with the Supreme Entity.
- The string of my spiritual passion is pulling me ever upwards.
- I open the door to emancipation.
- Feel the flow of energy progressing from the lowest chakra, muladhara, to the top, sahasrara. This helps to support the flat back, upright posture, and long spine. This is one of the main benefits of Siddhásana as it prevents energy from escaping through the pelvic floor (Apana) and redirects it up the spine and into the brain.