| Posture |
In
this asana one leg is placed on another in a peculiar way and
then the position is stabilized. Since ancient times this Swastika
is considered as auspicious symbol and this asana tries to attain
the shape of swastika with legs placed on each other. |
| Pre
position |
Sitting
Position. |
| Procedure |
-
Spread both the legs and keep them at a distance of 1 to
1.5 feet.
- Bend
left leg in knee and place its soul touching inner side
of the right thigh.
-
Bend right leg in knee and place its foot in between the
thigh and the calf of the leg.
-
Keep the wrists of both the hands on the respective knees
and take Dnyana Mudra. Continue normal breathing.
|
| Position |
In
this asana the position of the body is stabilized. Keep the
backbone erect and sight straight. This asana is particularly
useful for meditation and concentration.
|
| Releasing |
-
Bring the hands beside the waist.
-
Straighten the right leg in the knee.
-
Straighten the left leg in the knee.
-
Get both the legs together, take the sitting posture.
|
| Duration |
Within 10 to 12 days' practice of this asana, one can maintain
this asana for 10 minutes. After more practice this period can
be increased to 2 to 3 hours. Sitting for long in this asana
alone can make one experience the pleasure of this asana. |
| Internal
Effects |
As
the backbone is kept erect in this asana, its functioning is
greatly improved. Dnyana Mudra further helps in stabilizing
pulse beats. Consequently strain on muscles is reduced, which
in turn reduces strain on heart.
Also breathing slows down, collective effect of all this is
one can achieve concentration of mind. |
| Precaution |
This
asana is very simple and anyone can practice. |
| Do’s
& Don’ts |
Do’s
- Keep the legs straight in knees with toes pointing to the
sky.
- Raise the lower back & buttocks off the ground.
- Hands, upper arms & elbows on the ground while supporting
the waist with the hands.
- Shoulders resting on the ground.
- Head straight and eye sight fixed on the raised toes.
- Note that the legs can be taken towards head for maintaining
the balance.
Advanced
variation – legs can be straightened at 90
degrees to the floor.
Don’ts
- Do not bend the legs in knees.
- Do not take the legs over your head in the position, but
you can take the legs over your head while taking & releasing
the position.
- Do not move the neck while in the position.
- Do not keep the legs and back in one straight line as in
Sarvangasana (Shoulder stand).
|
