Hidden Pose

Guptāsana is one of the lesser-known seated postures from traditional Haṭha Yoga texts, designed to still the senses and prepare the yogī for deep internal practice. Though rarely taught today, it plays a vital role in yogic traditions focused on energy preservation and inner awareness.

🔹 Name & Meaning

• Sanskrit: गुप्तासन (Guptāsana)
• Meaning: Gupta means “hidden,” “secret,” or “concealed.” 
  → Thus, Guptāsana translates to the Hidden Pose — referring to concealment of limbs and internalization of attention.
• Symbolism: The pose encourages subtlety, stillness, and the redirection of awareness from external action to internal experience. It is especially linked to the preparatory practice for advanced mudrās.

📜 Scriptural References

Gheraṇḍa Saṁhitā (Chapter 2, Verse 24)

Vajreṇa sadṛśaṁ tasmāt sūkṣmatvena tu guptakam |
Sarvavyāpakatattvajñaṁ guptāsanam udāhṛtam ||

Similar to Vajrasana, but subtler — this is called Guptāsana.
The knower of the all-pervading subtle truth recognizes it as Guptāsana.

✅ Interpretation:
This verse clarifies that Guptāsana is physically similar to Vajrāsana, but with greater subtlety. 

It's considered suitable for those pursuing internal, energetic mastery — where mudrās and bandhas are practiced without overt movement.

🧭 Step-by-Step Instructions

Important Note:
Guptāsana may look like Vajrāsana externally but differs in internal focus and subtle adjustments. It should be practiced with gentle awareness, especially by beginners. No forceful movements are required.

1️⃣ Kneel on the Floor

• Begin in a kneeling position on a yoga mat or blanket.
• Keep the knees close together.
• Position the feet slightly apart so the buttocks can rest on the floor or between the heels.

2️⃣ Sit Back on the Ground

• Slowly lower your pelvis so your buttocks sit between the heels — not on top of them.
• Ensure both heels are pressing lightly alongside the hips.
• Let your thighs rest gently on your calves.

3️⃣ Place the Hands Over the Genitals

This is what differentiates Guptāsana from Vajrāsana:

• Cup your hands together and place them loosely over the genitals, as a gesture of containment.
• This hand position symbolizes energetic withdrawal and is associated with preserving ojas (vital essence).

4️⃣ Lengthen the Spine

• Sit tall with the spine upright.
• Tuck the chin slightly to lengthen the back of the neck.
• Relax the shoulders.

5️⃣ Close the Eyes and Internalize the Gaze

• Bring your awareness inward — you may gently focus on the space between the eyebrows or the breath in the navel.

6️⃣ Breathe Naturally and Still the Body

• Maintain steady, relaxed breathing.
• Stay completely still, focusing on inner awareness and energy conservation.

🕰️ Duration

• Begin with 2–3 minutes. 
• Over time, increase to 10–15 minutes for deep meditative or mudrā practices.

⚠️ Contraindications & Cautions

• Avoid or modify if you have:
  • Recent knee or ankle injuries
  • Pelvic tension or hip stiffness
• Use a folded blanket under the knees or buttocks for support.
• Pregnant women and those with sciatica should avoid or consult an expert.

🔄 Variations & Preparatory Poses

🌿 Benefits

✅ Textual Benefits (From Gheraṇḍa Saṁhitā 2.24)

• Associated with subtle awareness and energetic concealment
• Cultivates sūkṣmatva — the subtle inner perception
• Ideal for advanced practitioners performing mudrās, bandhas, and breath retention (kumbhaka)

✨ Interpreted Benefits

🧘‍♂️ Encourages internalization and steadiness of mind

🧬 Supports ojas conservation and subtle energy flow

💨 Grounds apāna vāyu by applying pressure to pelvic floor

🔇 Reduces external distraction and initiates pratyāhāra (withdrawal of senses)

🪶 Soothes the nervous system, especially when followed by meditative breath

🌿 Ayurvedic Connection

📚 Summary Table