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Siddhasana is a seated position that is typically used for meditation. In Siddhasana, you can practice yoga sequences that include meditation and pranayama. Siddhasana, unlike any other seated yoga pose, requires a deeper flexion of the knees, ankles, glutes, and internal rotation of the hips.
Overview
The name Siddhasana is derived from the Sanskrit words Siddha, which means “perfect” and “adept,” as well as Asana, which means “posture” or “seat.”
Siddhasana is one of the ancient yoga asanas, having been mentioned as a meditation posture in the Goraksha Sataka 1.10-12 of the 10th century. It is said that, together with the lotus pose, Siddhasana is the most essential of the asanas, as it opens the door to liberation.
The asana is mentioned in the Hatha Yoga Pradipika 1.37–45 from the 15th century. It calls Siddhasana “the king of all asanas" and “the opening of the door of salvation,” stating that the pose “cleanses the impurities of 72,000 Nadis,” or subtle bodily channels.
Sanskrit Name: सिद्धासन Pronunciation: Si-ddah-aa-sun-aa
Pose Type: Seated Also known as: Accomplished Pose
Strengthens: Mind, Back and Hips Stretches: Back, Knees and Ankles
Health Benefits of Siddhasana
Stimulates the flow of Prana in the body.
Enhances focus, concentration, and a mindful thought process.
It has a calming and relaxing effect on the entire nervous system.
Activates chakra healing by stimulating Muladhara (Root) and the Ajna (Third Eye) Chakra.
When to Avoid Performing Siddhasana?
Avoid if you have arthritis.
Avoid if you have sciatica pain.
Avoid if you have an injury or recent surgery.
Avoid if you are pregnant with back pain and foot swelling issues.
Below are some vital warm-up steps, posture cues, and related relaxation positions recommended by yoga teachers that offer numerous benefits in opening the pelvic muscles before beginning the Siddhasana practice, and keeping your legs safe post-practice.
Flexing the hips and ankles is vital in the practice of Accomplished Pose, which allows students to sit for extended periods for meditation.
The following are a few preliminary poses for warm-up, which helps in opening the lower body before the main practice:
1. Ankle Rotations - Sit or stand to move the feet and ankles in circular motions, both clockwise and counter-clockwise. This will enhance the blood circulation in the foot and help prepare your ankles for the seated pose.
2. Sukhasana (Easy Pose) - Sukhasana is a meditative stance in which the legs are crossed in the most basic formation, unlike other meditative poses. It’s a warm-up yoga stance that gets the lower body ready for more rigorous yoga poses and yoga flows. Also, it aids in the development of hip and lower back endurance and stability.
3. Baddha Konasana (Bound Angle Pose) - Bound Angle Pose is a hip-opening posture that strengthens the pelvic floor, psoas, and hip flexors while stretching the groin, abductors (inner thighs), and knees. Also, the spine can be lengthened and decompressed as the hip flexor muscles soften up in this pose.
The steps for obtaining an accomplished pose position can be found below:
Step 1: Take a seated, upright stance on the floor.
Step 2: Spread your legs a foot apart in front of you.
Step 3: Bend your left leg from the knee so that the sole of your left foot can rest against the inside of your right thigh.
Step 4: At the knee, bend the right leg and insert the foot between the left leg’s thigh and calf.
Step 5: With your spine erect, rest the wrists of both hands on the corresponding knees. Here, take a few deep breaths.
Step 6: Sit in this deep meditative position for as long as you feel comfortable.
Breath Awareness: Throughout the practice, follow a steady pace while breathing continuously. Make sure to inhale deeply and exhale twice the size you inhale.
Performance Duration for Beginners: Sit and hold Siddhasana pose for 5-10 minutes.
Performance Duration for Advanced: Sit and hold for as long as you wish to meditate in the Accomplished Pose.
The hip joint is the only joint that rotates here, and it can only rotate when the knees are flexed. So, make sure the hip joint can rotate safely when the knees are flexed.
Also, a few added elements must be considered while doing yoga, in order to avoid knee strain or knee pain:
Have a basic level understanding of how your joints are intended to move.
Understand the difference between pain and stress/discomfort.
If you feel any unnecessary pressure stop performing the practice.
The same leg crossed for too long- To properly complete Siddhasana, you must alternate which leg you cross on top each time, that way you can keep the blood flowing smoothly in both legs.
Forcing your knees to go down - Do not force your knees down closer to the floor if you’re new to this position or have limits in your hips or knees. Only descend to the depths to which you are at ease. If you can’t get your knees into a comfortable posture, sit on a cushion or a folded blanket. This will relieve some of the strain on your knees and hips.
Avoid upper and lower back rounding - The success of this asana depends on having a straight and upright posture with a flat back and long spine, especially during long meditation periods. So, consider sitting with your back straight against a wall if you tend to round your lower back.
Relaxing after a long sitting session in Siddhasana can be helpful to regain blood circulation back around the legs and hip muscles. Here are a few counter yoga poses for relaxation after your Accomplished Pose practice.
1. Paschimottanasana (Seated Forward Bend Pose): Relax the body by spreading your legs out in front of you and taking a few deep breaths while keeping the spine straight, especially after a long practice of seated Meditation or Pranayama in this pose.
Inhale and lift your entire body forward and bend down, place your chest close to your thighs and your face resting on your knees. This position will help circulate blood back to the legs by relaxing the entire spine and hips.
2. Savasana (Corpse Pose): After using Siddhasana as a deep meditation yoga pose, relaxing in Savasana is a great way to release all the tension from the spine, legs, knees, and glute muscles. To bring the energy back into the body, lie down in Savasana and recite the “Om” mantra for approximately 12 rounds.
In most yoga sequences, Siddhasana is a must-do pose. With that in mind, there are various methods to make it easier to practice. Here are a few added modifications to make Siddhasana easier:
Use a Blanket. If you have soreness in your hips while performing the Siddhasana pose, or if your hips are too tight, sit on a folded blanket with your hips above the level of your knees. If this isn’t enough change, consider adding another blanket or pillow to prop yourself up.
Try Sukhasana. The Ease Pose is a comfortable seated yoga position and will work wonders as a strength-building asana for Accomplished Pose. This modified variation of Siddhasana shifts the position of your feet, enabling you to work on glutes strength, ankle mobility, and lower body flexibility.
Stay seated for long durations: As Siddhasana is a seated yoga posture widely used for meditation, holding it for prolonged periods is the only approach to make it more challenging.
Image Credits: huggermugger.com
When holding the posture for an extended amount of time, it's necessary to be mindful of the body's alignment. Now, you can begin with short increments of duration and gradually increase the sitting duration as you get more comfortable with the pose.
Because Siddhasana requires strict spine posture, you can make this practice more challenging by focusing on sitting tall and erecting your spine for long durations.
Once you have mastered the lotus stance with all its variations, you’re ready to perform the following successor poses next.
Level-Up Pose 1 - Tolasana (Scale Pose)
Level-Up Pose 2 - Padangustha Padma Utkatasana (Half Lotus Tip Toe Pose)
Level-Up Pose 3 - Parvatasana in Siddhasana (Seated Mountain Pose in Auspicious Pose)
Tolasana
Padangustha Padma Utkatasana
Image Credits: ayurveda-konzept.yoga
Parvatasana in Siddhasana
Here is a list of some seated yoga poses, which are similar to Siddhasana practice. Take a look below:
Padmasana (Lotus Pose)
Virasana (Hero Pose)
Dandasana (Staff Pose)
Vajrasana (Thunderbolt Pose)
Paschimottanasana (The Seated Forward Bend)
Tue, Nov 15
Tue, Nov 15
Tue, Nov 15
Tue, Nov 15
Wed, Nov 16
Tue, Nov 15
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