Freedom Pose

Muktāsana is a deceptively simple seated pose is considered a gateway to deep inner freedom when practiced consistently.

Ancient yogis described it as a powerful tool for steadying the breath and focusing the mind during long hours of prāṇāyāma or meditation.

🔹 Name & Meaning

• Sanskrit: मुक्तासन (Muktāsana)
• Meaning: Mukti means liberation or freedom; āsana means posture.
  → Muktāsana translates to “The Pose of Liberation.”
• Symbolism: The pose represents internal release and preparation for spiritual stillness.
• Also Known As: Often used interchangeably with Siddhāsana or Svastikāsana in some traditions. However, Gheraṇḍa Saṁhitā lists it as a distinct pose.

📜 Scriptural References

Gheraṇḍa Saṁhitā (Chapter 2, Verses 21–22)

Padmāsanaṃ tu yo na kuryān muktāsanam athāpi vā |
siddhyate nātra sandehaḥ sarvaṃ yogam idaṃ phalam ||

Translation:

If one is unable to perform Padmāsana, then Muktāsana should be adopted.
There is no doubt that by it, the fruits of all yogic practices are attained.

This verse equates Muktāsana with Padmāsana (Lotus Pose) in its spiritual potency and recommends it for those unable to master Padmāsana.

🧭 Step-by-Step Instructions

1️⃣ Sit on the Floor

• Sit down on a flat, firm surface like a yoga mat.
• Extend both legs straight out in front of you.

2️⃣ Fold One Leg Inward

• Bend your left leg at the knee.
• Bring the left heel toward the perineum (the space between genitals and anus).
• Rest the outer edge of the left foot flat on the floor, with the sole facing upward or sideways.

📝 Tip: The heel does not need to press tightly against anything. Let it rest gently.

3️⃣ Fold the Other Leg In Front

• Now bend your right leg and place the right heel in front of the left, closer to the pubic bone.
• The right ankle will cross over the left.
• Let both knees drop gently toward the floor.

4️⃣ Find Symmetry

• The feet should not be stacked, but rather aligned one in front of the other, creating a triangle shape with the legs.
• Knees may be high initially—support them with cushions if needed.

5️⃣ Place the Hands

• Rest both hands on your knees in a relaxed position.
• Optionally form a mudrā (e.g., chin or jñāna mudrā) by touching the index finger to the thumb.

6️⃣ Align and Relax

• Keep your spine tall and straight.
• Let shoulders relax and eyes gently close.
• Breathe naturally and stay in the posture.

⏱️ Duration

• Start with 1–2 minutes. 
• With comfort, gradually extend to 10–30 minutes for meditation or breathwork.

⚠️ Contraindications & Modifications

Avoid or Modify If:

• You have hip or knee pain.
• There is groin tightness or injury.
• You're recovering from sciatica or recent surgery in the lower body.

Modifications:

🔄 Related or Preparatory Poses

🌿 Benefits

✅ Scriptural (Textual) Benefits

Gheraṇḍa Saṁhitā 2.22
“There is no doubt that by [Muktāsana], the fruits of all yogic practices are attained.”

• Enables success in prāṇāyāma, bandha, and dhyāna practices.
• Creates a steady base for energy to ascend the spine (Suṣumnā).
• Controls apāna vāyu through heel pressure near perineum.

🧘 Interpreted Practical Benefits

• Calms the nervous system by reducing muscular tension in hips and thighs.
• Improves focus during meditation due to steady base.
• Useful for those who struggle with more intense poses like Padmāsana.
• Supports digestion when practiced after meals in a gentle way.

🌿 Ayurvedic Connection

📚 Summary Table