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Siddhasana

Siddhasana (Sanskrit: सिद्धासन; IAST: siddhāsana) or Accomplished Pose is an ancient seated asana in hatha yoga and modern yoga as exercise suitable for meditation.[1] The names Muktasana (Sanskrit: मुक्तासन, Liberated Pose) and Burmese position are sometimes given to the same pose, sometimes to an easier variant, Ardha Siddhasana. Svastikasana has each foot tucked as snugly as possible into the fold of the opposite knee.

Siddhasana is one of the oldest asanas. It is described as a meditation seat in the early Hatha Yoga text, the 10th century Goraksha Sataka. This states that Siddhasana ranks alongside Padmasana (lotus position) as the most important of the asanas, opening the way to liberation. The 15th-century Hatha Yoga Pradipika similarly suggests that all other asanas are unnecessary once Siddhasana has been mastered.

Etymology

[edit]
Siddhasana in the 19th century Jogapradipika. The yogin is meditating on a tiger skin.
Statues of Buddha at Gangaramaya Temple, Colombo, Sri Lanka

The name comes from the Sanskrit words siddha (सिद्ध) meaning both "perfect" and "adept",[2] and āsana (आसन) meaning "posture" or "seat".[3] The name Muktasana comes from मुक्त mukta meaning "liberation".[4][5] Ann Swanson writes that the pose is called accomplished as it was the goal of all other asanas to ready the body to sit in meditation in this way.[6]

The name Svastikasana is from the Sanskrit svastika (स्वस्तिक) meaning "auspicious". The posture is described in the eighth century Pātañjalayogaśāstravivaraṇa and in the tenth century Vimānārcanākalpa, where it is a meditation seat.[7]

History

[edit]

Medieval

[edit]

Siddhasana is one of the oldest asanas, being described as a meditation seat in the 10th century Goraksha Sataka 1.10-12. It states that along with lotus position, Siddhasana is the most important of the asanas (1.10), breaking open the door of liberation (1.11).[8]

The 15th century Hatha Yoga Pradipika 1.37–45 praises the asana, implying it is the only one that practitioners would need, asking "When Siddhasana is mastered, of what use are the various other postures?"[8] It describes Siddhasana as "the opener of the door of salvation" and "the chief of all asanas", explaining that this is because the posture "cleanses the impurities of 72,000 nadis", channels of the subtle body.[9]

The 17th century Gheranda Samhita 2.7 states in terms similar to the earlier texts that "the practitioner who has subdued his passions, having placed one heel at the anal aperture should keep the other heel on the root of the generative organ; afterwards he should rest his chin upon the chest, and being quiet and straight, gaze at the spot between the two eyebrows. This is called the Siddhasana which leads to emancipation".[9]

Modern

[edit]

Siddhasana is traditionally used for dhyana (meditation) and pranayama (breath exercises).[10][11] The early Western student of Hatha Yoga, Theos Bernard, wrote that he practised the meditation asanas after the others (that he called the reconditioning asanas) so as to gain the flexibility to do them easily. He stated that he used only Padmasana (lotus position) and Siddhasana.[9]

In his 1966 book Light on Yoga, B. K. S. Iyengar quotes several scriptures, stating that the yogin who contemplates Atman and practises Siddhasana for 12 years obtains the yoga siddhis, supernatural powers; and that once the pose is mastered, samadhi follows "without effort".[10] In the Yoga Sutras of Patañjali, Edwin F. Bryant quotes Śaṅkara's verse, among others from a survey of scriptures and commentaries, stating that mastery of postures does not produce the goals of yoga; only getting rid of the Kleshas obstacle to yoga, and samadhi, undeviated absorption on the object of meditation, can produce the goals of yoga.[12]

Description

[edit]

From a seated position, one heel is brought to press on the perineum with the sole of the foot flat against the inner thigh. The body sits on top of this heel. Adjustments are made until the body is comfortable and the pressure is firmly applied. Then the opposite ankle is placed over the first, so the ankle bones are touching and the heels are above one another with the top heel pressing the pubis directly above the genitals. The genitals will then lie in between the two heels. The toes and outer edge of the top foot are pushed down into the space between the calf and thigh muscles. The toes of the bottom foot are pulled up into the similar space on the opposite side. The spine is held erect. A small meditation cushion or zafu is sometimes used to help align the back vertically.[13] The same pose for women is sometimes called Siddha Yoni Asana.[13]

Variations

[edit]

Muktasana, Liberation Pose, is either exactly the same as Siddhasana, as stated in the 15th century Hatha Yoga Pradipika, or a variant with the feet close in to the perineum but resting on the ground, that is, left foot touches the perineum, and the right foot is close to the left foot, but resting on the ground.[5] This variant is sometimes called Ardha Siddhasana (Sanskrit अर्ध ardha, half), and much easier for beginners.[14] Both variants are sometimes called Burmese position when used for meditation.[15][16]

Svastikasana has each foot tucked as snugly as possible into the fold of the opposite knee.[17]

Sukhasana, Easy Pose, has the legs crossed at mid-calf. The pose can be supported by sitting on a cushion.[6]

  • Svastikasana in the 19th century Jogapradipika
    Svastikasana in the 19th century Jogapradipika
  • Muktasana, easier variant with feet on ground, useful for meditation
    Muktasana, easier variant with feet on ground, useful for meditation
  • Sukhasana, easy pose
    Sukhasana, easy pose

See also

[edit]

References

[edit]
Revisions and contributorsEdit on WikipediaRead on Wikipedia

Siddhasana

View on Grokipedia
from Grokipedia
Siddhasana (: सिद्धासन; from meaning "accomplished" or "perfected" and meaning "posture"), also known as Accomplished Pose or Adept's Pose, is a classical seated in primarily used for and . It is one of the oldest asanas, described as a in the 10th-century Goraksha Sataka and detailed in the 15th-century as one of four key postures essential for spiritual progress. The pose involves crossed legs with specific heel placements to stimulate energy centers and balance the ida and nadis, supporting erect posture for flow.

Etymology

Name Derivation

The name Siddhasana derives from two Sanskrit terms: siddha and āsana. The word translates to "accomplished," "perfected," or "," originating from the verbal root sidh, which means "to achieve," "to succeed," or "to accomplish." This root underscores a state of mastery or fulfillment, often associated with spiritual or yogic attainment. Meanwhile, āsana means "pose," "posture," or "seat," derived from the root ās, signifying "to sit" or "to remain steady," particularly in the context of a stable position for . In the linguistic framework of yoga texts, Siddhasana thus symbolizes the seated posture of one who has achieved spiritual accomplishment, embodying steadiness and inner perfection conducive to meditative practice. The term is transliterated in the (IAST) as siddhāsana and pronounced approximately as /sɪd̪ˈɦɑːsɑːnɑ/ in phonetic notation, with emphasis on the long vowels and aspirated consonants typical of phonology.

Alternative Terms

Siddhasana is commonly translated into English as the Accomplished Pose, reflecting its association with the posture of a realized or perfected in meditative practice. It is also known as the Adept's Pose, highlighting the mastery and spiritual accomplishment it facilitates for advanced practitioners. Another English rendering is the Perfect Pose, drawing from the root "siddha," which denotes perfection or attainment. In some yoga traditions, Siddhasana overlaps with or is alternatively termed Muktasana, meaning the Liberated Pose. In the , Siddhasana is described as the same as Muktasana, though some modern interpretations distinguish Muktasana as a simpler cross-legged variation without the specific perineal pressure. For female practitioners, the pose is adapted and named Siddha Yoni Asana, where "yoni" signifies the or womb, emphasizing its role in balancing feminine energies and pelvic alignment during . This gender-specific variation maintains the core meditative benefits while accommodating anatomical differences.

History

Early and Medieval References

The earliest known reference to Siddhasana appears in the 11th–12th-century , a foundational text of the Nath tradition attributed to Gorakshanath, where it is described in verses 1.10-12 as a primary posture that "opens the door of release" and is deemed the perfect (siddhasana) for stabilizing the body and mind during yogic practice. This text positions Siddhasana alongside a limited set of asanas, emphasizing its role in facilitating and inner focus essential for spiritual progress. By the 15th century, the , composed by Swami Svatmarama, elaborates on Siddhasana in verses 1.35-1.37 as one of the four key asanas among the eighty-four enumerated, highlighting its efficacy in controlling (vital energy) and destroying the "knots" of karma, , and mortality. The text praises it as supreme, stating that mastery of Siddhasana alone suffices for the yogi, enabling the upward flow of energy through the and leading to liberation (). The 17th-century Gheranda Samhita provides a detailed instruction in verse 2.7, portraying Siddhasana as a posture that presses the to awaken energy, with the practitioner maintaining a steady between the eyebrows to achieve steadiness and control, ultimately "breaking open the to liberation." Similarly, the Shiva Samhita (verse 3.85) describes it as a foundational seated for , where one heel presses the and the other rests on the thigh, supporting breath retention and to refine the body's subtle energies. Siddhasana's prominence in these texts underscores its deep ties to the Nath yogis, a medieval Shaiva sect founded by figures like Gorakshanath, who revered it as the favored seat of the siddhas—accomplished beings attaining supernatural powers (siddhis) through hatha practices. In tantric traditions, particularly within alchemical yoga (rasayana) as outlined in the Shiva Samhita, the pose facilitates the transmutation of bodily essences, akin to internal alchemy, by directing prana to awaken dormant energies and purify the nadis (channels), aligning with the Nath pursuit of immortality and enlightenment.

Modern Adoption

The revival of Siddhasana in began in the early through the efforts of Indian pioneers who sought to integrate traditional practices with scientific validation. , founding the Kaivalyadhama Health and Yoga Research Center in 1924 near , India, conducted pioneering studies on yogic postures, including Siddhasana, as part of his broader mission to document and legitimize techniques amid colonial skepticism toward indigenous health practices. Similarly, Sri Yogendra established in in 1918, promoting accessible including meditative asanas like Siddhasana to counter Western medical dominance and foster national wellness. These initiatives, rooted in 1920s research, marked a shift from esoteric traditions to structured, evidence-based teaching, with Kuvalayananda's 1931 publication Asanas detailing Siddhasana's alignment for and . Siddhasana's integration into Western yoga gained momentum in the mid-20th century through influential teachers who adapted it for global audiences. featured the pose prominently in his seminal 1966 book Light on Yoga, describing its precise alignment to support spinal stability and meditative focus, thereby embedding it in the Iyengar method's emphasis on therapeutic precision. This adoption aligned with the 1960s counterculture movement in the West, where yoga, including seated asanas like Siddhasana, symbolized rebellion against materialism and a quest for spiritual authenticity amid explorations of Eastern philosophies. In the , Siddhasana has seen widespread popularization within and restorative contexts, evolving from a tantric staple to a versatile wellness tool. Post-2000 studies highlight its role in enhancing focus during guided sessions, with anatomical reviews confirming its in promoting pelvic stability for prolonged sitting in therapeutic practices. Its inclusion in apps and online classes surged during the pandemic-driven boom, where virtual platforms democratized access to restorative sequences featuring the pose for stress reduction. Culturally, adaptations since the have rendered it more inclusive, shifting from gender-specific placements in classical texts to neutral modifications prioritizing comfort and , reflecting broader wellness trends toward equity in instruction.

Description

Physical Alignment

Siddhasana, also known as the Accomplished Pose, involves a precise seated configuration where the practitioner sits on the floor with the legs crossed. The left leg is bent such that the heel presses firmly against the , the area between the anus and genitals, while the right leg is folded with the heel placed at the pubic bone and the toes tucked under the left thigh for stability. This arrangement, traditionally described for male practitioners (with the legs reversed for females), ensures the remains neutral and the weight is distributed evenly on the sit bones, or ischial tuberosities. The spine is held erect, lengthening from the base to , with the gently tucked toward the chest to imply engagement of jalandhara bandha, the throat lock, which supports cervical alignment and prevents . Key alignments emphasize external and in the to facilitate grounding, with both knees directed toward the floor to promote pelvic stability and prevent strain on the lower back. The shoulders remain relaxed and rolled back, away from the ears, allowing the arms to rest comfortably on the knees with palms facing up or in jnana mudra. The gaze is typically directed forward or softly inward, fostering meditative focus without tension in the neck. These cues ensure the torso remains upright, countering any tendency for the spine to round due to tight hip flexors or limited . Anatomically, Siddhasana targets the lower body through hip flexion, abduction, and external , which stretch the adductor muscles of the inner thighs while engaging the abductors and hip flexors like the for balanced mobility. The heel's pressure at the compresses the , facilitating mula bandha, the root lock, by activating muscles such as the pubococcygeus and supporting overall via the multifidus and transversus abdominis. Biomechanical studies highlight how this configuration aligns the spinal axis over the ischial tuberosities, reducing compressive forces on the during prolonged sitting and enhancing neuromuscular coordination for sustained . For practitioners with limited hip mobility, a folded or cushion placed under the hips elevates the above the knees, tilting it forward to maintain neutral alignment and alleviate on the sacroiliac joints. This modification, recommended in , prevents compensatory rounding of the lower back and allows for safer access to the pose's foundational mechanics.

Performance Instructions

To perform Siddhasana safely, begin with proper preparation to ensure the body is warmed and aligned, reducing the risk of strain. Start in Dandasana (Staff Pose), sitting with both legs extended forward and the spine upright. Warm up the hips with gentle openers such as Baddha Konasana (Bound Angle Pose), where the soles of the feet are brought together and the knees allowed to fall outward, holding for 1-2 minutes to increase flexibility in the inner thighs and pelvis. This preparation aligns with classical instructions in the , which emphasize a stable base for seated asanas to facilitate flow. Follow these sequential steps to enter the pose:
  1. Sit on a yoga mat or folded blanket with legs extended in Dandasana, hands resting by the sides, and spine elongated. Inhale deeply to center the breath.
  2. Bend the left knee and slide the left heel firmly against the (the area between the anus and genitals), ensuring the heel presses gently to stimulate energy channels without discomfort. For men, position the heel to lightly compress the ; for women, align it similarly at the perineum.
  3. Bend the right knee, crossing it over the left , and place the right at the pubic or just above the genitals, tucking the right toes alongside the inner left calf for stability. If flexibility is limited, rest the right foot on the left ankle instead. The knees should aim toward the floor, but do not force them.
  4. Straighten the spine, drawing the crown of the head upward while relaxing the shoulders away from the ears. Place the hands on the knees in Jnana Mudra, touching the tips of the thumbs and index fingers together with palms facing up to promote mental focus. Gaze softly at the tip of the nose or between the eyebrows, as described in traditional texts for meditative stability.
Maintain the pose for 5-10 minutes during sessions, breathing deeply in —a gentle throat constriction creating an ocean-like sound—to calm the mind and enhance oxygenation. Alternate the leg positions (left over right in subsequent practices) to balance the body. To exit, slowly uncross the top leg by sliding the foot forward, then extend both legs back to Dandasana. Gently shake out the legs and hips to release any tension, allowing circulation to return gradually. For beginners, sit with the back against a for spinal support, ensuring the natural curve is maintained without slumping. If the s feel tight, elevate the sitting bones on a folded to tilt the forward and alleviate lower body compression. Precautions are essential, particularly regarding pressure in cross-legged seated poses like Siddhasana. Avoid the pose if you have , , ankle injuries, , or lower back issues, as the deep hip flexion can exacerbate these conditions. To prevent undue pressure on the and , use a or under the hips to create a slight anterior , distributing weight evenly and reducing torsion— a recommendation from contemporary safety guidelines emphasizing use for joint protection. Stop immediately if any pain arises in the lower back or , and consult a qualified instructor or healthcare provider for personalization.

Benefits

Physiological Effects

Siddhasanadi asanas, including Siddhasana, may contribute to improved hip flexibility over time with regular practice. The pose engages the pelvic floor muscles as part of core stabilization. It tones the lumbar region. The posture applies gentle compression to the and gonads through perineal pressure. Siddhasana facilitates by stabilizing the and encouraging deeper abdominal engagement, which can enhance capacity through increased and . This respiratory adjustment elevates oxygen consumption slightly, akin to mild aerobic activity. Empirical evidence for these effects draws from small-scale studies, such as those examining asanas' impact on pelvic health, which indicate improvements in muscle strength and flexibility but highlight the need for larger randomized controlled trials. The pose's alignment aids these physiological outcomes by maintaining upright posture without excessive strain. for Siddhasana's specific benefits remains preliminary, with most studies limited in scope and calling for further research.

Mental and Spiritual Aspects

Siddhasana, known as the accomplished pose, provides a stable foundation for meditative practices, facilitating , the withdrawal of the senses, and dharana, the cultivation of concentration, as outlined in the context of Patanjali's eight limbs of yoga where steady postures support higher mental disciplines. In traditional texts, this is emphasized for its ability to steady the body, allowing the mind to turn inward without physical distraction, thereby preparing practitioners for deeper absorption in . The pose plays a key role in energy channeling within tantric and practices by applying gentle pressure to the at the , which locks and redirects upward through the sushumna nadi, promoting the awakening of dormant spiritual energy. This mechanism, described in classical , balances the ida and nadis, fostering a harmonious flow that supports prolonged and meditative states essential for sadhana. Psychologically, Siddhasana contributes to reduced anxiety and enhanced by calming the and redirecting vital energies, as supported by yogic traditions. In contemporary yoga therapy, practices are integrated to address conditions, with reviews indicating potential improvements in and emotional regulation through regular practice. Spiritually, Siddhasana symbolizes the attainment of , or perfection, embodying the archetype of the —a realized adept in yogic and tantric traditions—who achieves enlightenment through disciplined posture and inner mastery. This pose, revered in siddha lineages, aligns the practitioner with the path to , harmonizing body, mind, and spirit for transcendent awareness.

Variations

Traditional Variations

Traditional variations of Siddhasana, as described in classical texts, adapt the foundational cross-legged posture to accommodate different anatomical needs and practitioner levels while maintaining its meditative focus. The outlines the primary form with the left heel pressed firmly against the and the right foot placed on the left thigh above the genitals, emphasizing spinal alignment and perineal pressure to regulate flow. A key adaptation involves reversing the leg positions, with the right heel against the perineum and the left foot on the right thigh, to promote balance and prevent asymmetry in prolonged practice. For female practitioners, Siddha Yoni Asana serves as a gender-specific variation, where the lower heel is pressed into the vaginal opening and the upper heel rests against the , with toes tucked between the thighs and calves to mirror the energetic containment of the male form without direct perineal compression. This adaptation, rooted in the Pradipika's principles and elaborated in commentaries like Muktibodhananda's translation, ensures anatomical suitability while supporting the same goals of nadi purification and stabilization. Although sometimes linked to adaptations for women's practices, it primarily derives from Pradipika's flexible asana framework. Muktasana is an alternative name for Siddhasana in the (Verse 39), used by some acharyas to denote the same posture as the "pose of liberation." In modern interpretations, it may refer to a simpler cross-legged seat similar to Easy Pose, but classical texts equate the two, allowing greater ease while still fostering spinal erectness and breath control. Another traditional variation is Ardha Siddhasana (Half Accomplished Pose), where one leg is positioned in the full Siddhasana configuration (heel pressing the or genitals) and the other leg is simply crossed or extended comfortably, serving as a preparatory pose for those building toward the complete form. This asymmetrical adaptation is noted in commentaries to gradually develop hip flexibility and perineal engagement. These variations in the cater to diverse practitioner needs, such as gender differences, physical balance, and preparatory stages, ensuring the posture's efficacy for and dhyana without altering its core alignment of erect spine and steady gaze. Unlike Padmasana, which involves crossing the feet onto opposite thighs in a locked lotus configuration for deeper hip opening, Siddhasana and its variants emphasize perineal or pressure for energetic retention.

Modifications for Accessibility

To make Siddhasana more accessible, practitioners can use props such as a placed under the hips to elevate the and reduce strain on the lower back and knees, promoting a neutral spinal alignment during extended sits. A looped around the knees can further assist by gently drawing the legs closer to the body, easing pressure on the hip joints without forcing the posture. These modifications, drawn from standard techniques, allow individuals with tight hips or limited flexibility to maintain stability and comfort. For those unable to sit on the floor, a chair-based adaptation provides a practical alternative, where one sits with the feet flat on the ground and ankles crossed under the seat to mimic the pose's grounding effect, ideal for office or short daily practices. This variation preserves the meditative focus of Siddhasana while accommodating limited mobility. Individuals with injuries, particularly in the knees, hips, or ankles, should avoid the full Siddhasana due to potential perineal compression and joint strain; instead, Easy Pose (Sukhasana) serves as a gentler precursor, crossing the shins loosely without heel pressure to the . This approach minimizes risk while building foundational hip openness. Inclusive adaptations emphasize gender-neutral instructions, such as using "practitioner" instead of gendered terms, and props tailored for larger bodies or reduced mobility, like wider bolsters or adjustable straps, as outlined in updates promoting equity across body types and abilities. For seniors or those recovering post-surgery, chair-supported versions with added cushions under the thighs reduce lower body stress, aligning with 2024 guidelines on adaptive for older adults and rehabilitation. Progression begins with short holds of 1 minute for beginners, gradually increasing by 1 minute per session as comfort and strength improve, up to 5-10 minutes or longer for sustained .

References

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  9. https://www.learnkriyayoga.com/wp-content/uploads/2017/02/Gorakh.pdf
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  54. https://yogajala.com/accomplished-pose-siddhasana/
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