Svastikasana

Did you know that Svastikāsana was one of the first seated postures recommended in ancient yoga for stable meditation?

Unlike complex leg-twists, this symmetrical pose offers balance, stillness, and readiness for deeper breathwork and dhyāna.

🔹 Name & Meaning

• Sanskrit: स्वस्तिकासन (Svastikāsana)
• Meaning: “Auspicious Pose” — Svastika means "auspicious" or "well-being", symbolizing harmony and inner alignment.
• Also Called: Auspicious Pose
• Etymology: Su- (good) + asti (to be) + ka (suffix indicating a noun) — suggesting a state of being well or settled.

📜 Scriptural References

Haṭha Yoga Pradīpikā (Verse 1.19)

svastikaṁ syāt samau pādau yugalenaiva saṁsthitau |
yugmam etat samākramya samaṁ svastikam ucyate ||

When both feet are placed evenly between the thighs and knees, it is called Svastikāsana.

Gheraṇḍa Saṁhitā (Verse 2.13)

samānaṁ jānusaṁyuktaṁ pādau pīṭhāntare sthitau |
sukhāsanaṁ bhaved etat svastikaṁ tu tad ucyate ||

Bringing the legs and thighs together and placing the feet under them, sit straight and keep the body at ease. This constitutes the auspicious pose.

This verse emphasizes the importance of comfort and stability in the posture, highlighting its suitability for prolonged meditation and breath control practices.

Śiva Saṁhitā (Verse 3.95–97)

pādatalau jānusaṁsthau kṛtvā śarīraṁ samam |
sukhāsanaṁ svastikaṁ syāt sukhaṁ cāsane sthitaḥ ||

Placing the soles of the feet completely under the thighs, keeping the body straight, and sitting at ease—this is called Svastikāsana. In this way, one should practice the control of prāṇa. He will not get any diseases and attains control over the vital air.

These verses associate Svastikāsana with the regulation of prāṇa (vital energy), suggesting its role in promoting health and vitality through breath control.

Haṭharatnāvalī (Verse 3.52)

jānūrvorantaraṁ samyak kṛtvā pādatale ubhe |
ṛjukāyaḥ samāsīnaḥ svastikaṁ tat pracakṣate ||

Placing both soles properly between the thighs and the shanks, and sitting upright, this is called Svastikāsana.

🧭 Step-by-Step Instructions

1️⃣ Sit on the floor with your legs stretched straight in front of you

• Sit on a firm, flat surface. 
• Stretch both legs out in front. 
• Keep your back comfortably straight. 
• Place your hands beside your hips to support yourself.

2️⃣ Bend your left leg and bring your left foot toward your right thigh

• Use both hands to gently bend your left knee. 
• Guide your left foot inward and place it against the inside of your right thigh. 
• The sole should face upward or slightly sideways. 
• Let the outer edge of your left foot rest on the ground.

3️⃣ Now bend your right leg and bring the right foot near the left calf or thigh

• With both hands, slowly bend your right knee. 
• Tuck the right foot in such a way that it fits near or slightly underneath the left shin or calf. 
• The ankles should cross below your body. 
• Both feet should be pulled inward and kept flat on the floor.

4️⃣ Adjust both feet so they are tucked in and do not stick out too far

• If any toes are poking out or both feet feel uneven, gently move them until they feel balanced. 
• Ideally, neither foot should extend beyond the outer edge of your knees.

5️⃣ Relax your knees and let them move toward the floor

• Don’t push. Just allow the knees to settle downward naturally. 
• It’s okay if they don’t reach the floor.

6️⃣ Place your hands gently on your knees or in your lap

• Sit upright. 
• You can rest the hands on the knees with palms facing up or use a hand gesture (mudrā) like Jñāna Mudrā. 
• Keep your arms relaxed but straight.

7️⃣ Close your eyes, lengthen your spine, and breathe slowly

• Lift the crown of your head slightly upward to make your spine long. 
• Relax your face and jaw. 
• Breathe slowly and evenly through the nose. 
• Stay in this position calmly for 1 to 5 minutes.

🔄 Recommended Preparatory Practices

These practices are commonly recommended in traditional schools like the Bihar School of Yoga to ease into cross-legged poses.

🧘‍♂️ Significance in Classical Yoga

Across the texts, Svastikāsana is consistently presented as a foundational seated posture conducive to meditation (dhyāna) and breath control (prāṇāyāma). Its recurring mention underscores its importance in traditional yoga practices aimed at achieving physical stability and mental tranquility.

🌿 Benefits

Textual Benefits

Haṭha Yoga Pradīpikā (1.19)

“svastikaṁ syāt samau pādau yugalenaiva veṣṭayet…”

Sitting in Svastikāsana is said to offer the same stillness and readiness for breath control (prāṇāyāma) as Padmāsana. It steadies the body and supports prolonged meditation.

Gheraṇḍa Saṁhitā (2.12)

Describes Svastikāsana as uttamam—a "superior" posture—especially useful for meditative stability and inner concentration.

✅ Interpreted Practical Benefits

⚠️ Contraindications & Cautions

Avoid or modify if:

• Recent hip or knee injuries
• Sciatica or tightness in the sacroiliac joint
• Discomfort while sitting cross-legged for long

🔧 Modifications:

• Sit on a folded blanket to elevate hips
• Place support under knees for comfort
• Use back support for longer meditative holds

🌿 Ayurvedic Connection

🌬️ Breathwork While in Svastikāsana

🧘‍♂️ Variations & Related Poses

🧘‍♀️ When & How to Use in Yoga Flow

• Use before prāṇāyāma, dhyāna, or japa
• Excellent as a beginner’s meditation posture
• Ideal after a grounding sequence or warm-ups involving hip release

📚 Summary Table

References

1. Haṭha Yoga Pradīpikā (Verse 1.19)
2. Gheraṇḍa Saṁhitā (Verse 2.13)
3. Śiva Saṁhitā (Verse 3.95–97)
4. Haṭharatnāvalī (Verse 3.52)