Easy Cross Leg (Swastikasana)

The Story Behind the Name:

Swastikasana – Easy Cross Leg is the basic easy cross-legged seated posture used mostly for meditation or to start your yoga session.

Swastikasana is one of the first poses taught in the beginner’s classes at Yoga and used to learn how to start focusing inwards.

Swastikasana is done by sitting on the floor and folding one leg in front of the other.

The name Swastikasana comes from the four Sanskrit words: 

• su, meaning “good”. 
• asti, meaning “to be” or “existence”. 
• ka, meaning “to make”; and 
• asana, meaning “pose.”

The whole word Swatikasana can be defined as a pose that makes one exist in a good state of mind, that will bring prosperity, harmony and peace.

Swastikasana is also be referred to by its English name, auspicious pose.

The swastikasana’s cross-legged position resembles a swastika, which in India is a symbol of good fortune, happiness and auspiciousness.

The symbol represents the corners of the universe meeting at a common center of consciousness that brings the benefits such as:

• Increase in concentration
• Rejuvenation of the nervous system
• Calmness of the mind and emotional balance.

Swastikasana is also known under the name Sukhasana.

Difficulty Level: 

• Beginner

Drishti point: 

• Nose

Technical details and how to start: 

• Start this pose with easy cross leg seated position. You can seat on block or cushion if required.
• Left shin in front, right leg inside.
• Place the back of your hand onto your knees with thumb and first finger pressing each other.
• Gaze point is on top of the nose.
• Hold the pose for five inhalation and exhalation or up to five minutes.

Health Benefits: 

• This is a meditative posture which stretches the hips and the thighs.
• Balances the lower body alignment.
• Induce calmness and meditativeness.
• Relieve stress.
• Create emotional balance.

Beginner’s tips

• If your hip muscles are tight you can put a bolster, blocks or folded blanket underneath your sitting bone to ease strain on the hips.
• If knees are unable to touch the floor then use a pillow or blocks to support them.

Safety Precautions

• This asana is very simple and anyone can practice.
• Avoid in case of severe knee pain and skip if you have got a hip surgery.
• If you have any medical concerns, talk with your doctor before practicing yoga. 

Please Note:

People who decide to start practising Yoga and who are suffering from any cardiac problem, asthma, back pain, high blood pressure, neck, shoulder or spine injury or any other health related issue, should consult a doctor before starting any yogic activities and eliminate the positions that are not suitable for their particular case. Also, some particular asanas such as inversion asanas are not recommended for female practitioners who are menstruating.