Swastikasana

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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:

1. Spread both the legs and keep them at a distance of 1 to 1.5 feet.
2. Bend left leg in knee and place its soul touching inner side of the right thigh.
3. Bend right leg in knee and place its foot in between the thigh and the calf of the leg.
4. 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:

1. Bring the hands beside the waist.
2. Straighten the right leg in the knee.
3. Straighten the left leg in the knee.
4. 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:

1. Keep the legs straight in knees with toes pointing to the sky.
2. Raise the lower back & buttocks off the ground.
3. Hands, upper arms & elbows on the ground while supporting the waist with the hands.
4. Shoulders resting on the ground.
5. Head straight and eye sight fixed on the raised toes.
6. 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 :

1. Do not bend the legs in knees.
2. 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.
3. Do not move the neck while in the position.
4. Do not keep the legs and back in one straight line as in Sarvangasana (Shoulder stand)