Yoga Exercise: Swastikasana (Auspicious Pose)

Swastikasana is one of the meditative postures. In Sanskrit swastika means ‘auspicious’. Even the crossing of the legs is called Swastika. In this posture the legs cross each other, hence it is named as Swastikasana. Bend the left leg in the knee and place its heel against the opposite groin and keep the sole closely in touch with the opposite thigh. Set the right heel against the left groin and insert the toes between the calf and the thigh. Thus the soles are set along the length of the thighs. Sit with the body erect. Keep the eyes closed and place the hands on the Knees.

            Swastikasana Posture

Swastikasana: Stages for Practice

 

Swastikasana Steps

 Starting position: Sitting with the leg extended together.

1. Bend the left leg in the knee and adjust the left foot in the right groin.
2. Bend the right leg in the knee and adjust the right foot comfortable between the left thigh and the calf.
3. Sit erect and place the hand on the knees.
4. Close the eyes and maintain the position comfortably.
5. Open the eyes gently.
6. Unfold the right leg and extend it.
7. Unfold the left leg and extend it.
8. Place the hands on the sides and come back to the starting position. 

Important Points to Remember

Do’s  

•   Adjust the toes comfortable between the thighs and the calves.

Don’ts

• Avoid sitting with forward or backward bending.

Benefits of Swastikasana

• Helps in calming down the mind and give as feeling of freshness, useful in concentration.

Yoga for Better Health

Yoga for Better Health  

Yoga is an ancient scientific system which brings harmony in body and mind. It has been developed by Indian sages for the spiritual advancement of an individual. It tackles all the aspects of human personality.

It is a very ration and scientific method by which a state of equilibrium in mind and body is obtained. But it is certainly not a miraculous power, or mere physical exercises as commonly understood.

Keeping aside its spiritual side, Yoga has now been applied as a routine practice for the physical and mental fitness. For this purpose generally certain Asanas(postures), Pranayamas (controlled breathing patterns), Shuddhi kriyas (cleansing processes), and Mudras (special Psycho-physiological gestures) are adopted.

Yoga for All

 

There is no age limit. Young as well as old, decrepit, diseased or weak person will attain success if he practices yoga without strain. There is no restriction of caste, creed, country, race, etc. women, businessmen and commercial people and even people at the lowest level in the society, can practice yoga. It is a universal, scientific treasury for all. Everybody can practice it with economy of time, energy, space, as well as money.

Physiological effects of Yoga Practices

Meditative postures like Padmasana and Vajrasana provide a broad base of knees and pelvis due to which body remains well balanced. Erect spine protects the abdominal organs form compression and digestion is properly maintained. Locking of legs prevents accumulation or congestion of blood in legs and the venous blood return is facilitated by horizontal position of legs. They tone up the abdominal muscles and prevent congestion of the pelvic organs which may otherwise lead to constipation and sexual problems.

In relax postures like Shavasana and Makarasana, physical as well as mental relaxation is attained. Breathing becomes slower, deeper, rhythmic and mostly abdominal in nature which has a soothing effect on the nervous system. This helps to release tensions – both physical and mental. Besides, Makarasana is supposed to increase the body fire which helps metabolism.

The corrective asanas like Bhujangasana, Dhanurasana, Sarvangasana, etc. promote the health of the endocrine glands which is associated with nervous system and maintains the overall functional efficiency of different systems of the body. They counteract the tonic imbalances in muscles and make them elastic in due course of time. Various joints and the vertebral column become flexible and the whole body becomes supple and agile. Due to pressure changes in internal cavities, circulation of blood in various organs is also favorably influenced.

Pranayamic breathing mainly acts on the nervous system and leads to its tranquility and stability. Circulation and heart’s actions are also favorably influenced.