Swastikasana (Cross legged pose) – 22 Important Benefits

Swastikasana – What does this term mean in Sanskrit?

• In Sanskrit, swastika means “auspicious” and “well-beingness.”
• Hence this Yoga pose is also known as the Auspicious pose

1. One of the most basic seated poses, it is also typically used outside of yoga practice.
2. Basically, Swastikasana is a cross-legged seated position in which your back is upright and you pay special attention to extending your spine upward through the crown of your head. Hence this Asana is also known as the Cross legged pose.
3. You can place your hands behind you or onto your knees, depending on which position allows you to facilitate the lift in your spine better.

Benefits of Swastikasana

1. This Yoga Asana helps in resting the tired feet and legs
2. Swastikasana is a wonderful stretch for runners
3. The function of the back bone can be significantly improved by this pose
4. This pose stretches the lower body including the hamstrings and gluteus muscles
5. Reduces inflammation of the veins in the legs
6. Makes the hip joint and groin supple
7. Enhances the Spinal alignment
8. Strengthens the cartilage of the knees and relieves pain in the knees
9. Improves circulation and reduces inflammation in the knees
10. Rejuvenates the mind
11. Induces the calmness and the clarity as this asana aims to focus on the third eye
12. Since the torso is stretched, this pose helps in the overall efficient function of all the internal organs.
13. Reduces the strain on the muscles
14. Decreases the load on heart
15. The Siddhi of Pranayama is obtained by the regular practice of this Swastikasana
16. Increases the concentration power
17. This Swastikasana helps in amplifying your state of serenity and tranquility
18. This Yoga Pose broadens your collarbones and chest
19. Swatikasana is a choice of meditation pose for people who find it difficult to sit in classical poses like Padmasana and Siddhasana.
20. Stretches the spine
21. Regular practice of Swastikasana gifts the most beautiful benefit – elimination of almost all the diseases of the body
22. This Yoga Pose helps the best in strengthening of the back

Interesting Facts of Swastikasana

1. This asana is an awesome Meditation pose
2. This Yoga asana is one of the basic poses of yoga and symbolizes its meditative spirituality and physical rigor.
3. Regular practice improves blood circulation in the legs.
4. This asana is highly recommended for those who have to stay on their feet for long periods.
5. Swastikasana also calms and rejuvenates the mind.

Step wise Instructions on how to do Swastikasana

Step 1

• To begin with, comfortably sit in Dandasana
• Then Stretch your spine slowly and open your chest
• Try to bend your knees
• Then place your right foot beneath your left thigh and your left foot under your right thigh

Step 2

• Now Cross your legs
• Place your hands on your knees with your palms facing up
• Keep your both fingers together
• Your neck and spine needs to be straight
• Do not tense your neck and spine.
• Hold the pose in this state for 30–60 seconds.
• Repeat the pose on the other side.

Note

• If one sitting bone is receiving more weight, place a pad under the opposite side.
• Experiment with different hand positions to create stability for the shoulders. The fingers can face forward and the thumbs back, or the thumbs face forward and the fingers backward.

It is very easy to maintain this asana for 10 minutes after continous practice of this pose for 10 to 12 days.

If you wish, you can increase this time of 10 minutes to 2 to 3 hours with persistent practice .

You may experience the bliss from Swastikasana after sitting for prolonged periods in this pose.

Swastikasana is often practiced as a preparatory pose for meditation and pranayama (breathing exercises). It helps to calm the mind, improve concentration, and promote a sense of grounding and stability. This pose also helps to stretch and open the hips, improve flexibility in the knees, and enhance overall body awareness.

As with any yoga pose, it is important to listen to your body and practice within your own limits. If you have any specific medical conditions or concerns, it is advisable to consult a qualified yoga instructor or healthcare professional before attempting Swastikasana or any other yoga pose.

Contraindications

• Avoid if you have severe knee pain
• Do not perform this asana if you have got a hip surgery

Cautions

• You should sit straight and your supine should be erect to avoid back injury.
• The soles of the feet should be between the thigh and the calf muscles to avoid calf and hamstring injury. 
• 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).
• You may consider placing a folded blanket under your legs, if your legs ache while performing the asana.

The World Record of ‘longest performance of Swastikasana yoga’ has been achieved by Shyam Lal Bhati at Kota, Rajasthan, India.

On Jun 19, 2018; Shyamlal has performed Swastikasana yoga (Auspicious pose) for Four hours Eleven minutes (04H:11M) incessantly.

World Record has been achieved during the celebration of International Yoga Day. Program was convened by Dr. Jaideep Arya and organized by Patanjali Yogpeeth, Government of Rajasthan and Resonance Eduventures Ltd.

Summary

• Swastikasana is considered a meditative posture and is often used for pranayama (breathing exercises) and meditation.
• It helps to promote groundedness, stability, and focus.
• This pose is accessible to most individuals, but modifications can be made by sitting on a folded blanket or using props for added support if needed.