Union Pose

Yugalāsana, also known as the Union Pose, is a seated posture symbolizing inner and outer harmony. It physically integrates both limbs and symbolically expresses the union of ida and piṅgalā nāḍīs, or the merging of dualities within the practitioner. Though rarely practiced in modern yoga classes, this āsana holds a significant place in classical haṭha yoga for its symbolic, energetic, and stabilizing qualities. Traditionally associated with balance, celibacy, and sādhana, Yugalāsana encourages steadiness of mind and body in meditation.

🔹Name and Meaning

• Meaning: "Yugala" means pair or union and “asana” means posture or the seat
• Yugalāsana: "Union Pose" — The name symbolizes both the literal union of the legs and arms and the symbolic union of dual energies in the body.

📜 Scriptural References

Gheraṇḍa Saṁhitā – Chapter 2, Verse 22

yugalaṃ nāma tatproktaṃ pādayor antare karau |
pādāṅguṣṭhau tu pāṇibhyāṃ gṛhītvā sthāpayed bhuvi ||

Translation:
Yugalāsana is said to be that posture in which the hands are placed between the thighs and calves, grasping the big toes, and the body is kept steady on the ground.

This āsana is one of the 32 classical postures mentioned in Gheraṇḍa Saṁhitā and is placed among those suited for seated steadiness and internal control.

🧭 Step-by-Step Instructions

🔹 1️⃣ Begin in a Seated Position

• Sit on the floor or a yoga mat with your legs stretched forward.
• Keep your spine tall and hands resting beside your hips.

🔹 2️⃣ Bend Your Knees One by One

• Bend your right knee and bring your right foot near your left thigh.
• Now bend the left knee and bring your left foot near the right thigh.
• Try to cross your shins slightly so that the legs are interlocked.

🔹 3️⃣ Slide Your Arms Through the Gaps

• Gently insert your right arm between your right calf and thigh.
• Do the same with the left arm through your left calf and thigh.
• Your arms should now be emerging out from the front of the legs.

🔹 4️⃣ Grasp Your Big Toes

• Use your right hand to hold the right big toe.
• Use your left hand to hold the left big toe.
• If it’s not reachable, just stretch forward comfortably.

🔹 5️⃣ Adjust the Posture and Sit Tall

• Sit with your spine as straight as possible.
• Bring your shoulders back slightly and your gaze forward or slightly downward.

🔹 6️⃣ Breathe and Maintain Stillness

• Take slow breaths through the nose.
• Stay still and maintain the posture for 30–60 seconds or longer, if comfortable.
• Focus inwardly, as this is often used for meditative seated practice.

⚠️ Contraindications & Modifications

🧘 Variations

🌿 Benefits

📜 Textual Benefits (Implied from Context)

• Encourages internal union and energetic centering.
• Stabilizes the body for prāṇāyāma and meditation.
• Brings control over the senses and mind (indriya-nigraha).
• Symbolizes the balanced integration of opposing forces.

🧘 Interpreted Modern Benefits

🌿 Ayurvedic Connection

🌬️ Breath Synchronization

🧾 Summary Table