YanvaYoga > Yoga Poses > Hidden Pose

Hidden Pose - Guptasana

16.03.202326.05.2023

Hidden Pose or Guptasana, is a seated yoga posture that is often used for meditation and breathing exercises.
Guptasana is also known as Siddhasana. It is translated as Hidden Pose from Sanskrit as in this position the practitioner has to Keep both feet hidden in the middle portion of both the knees and bring the anal region between the feet.
It’s similar to Swastikasana, same as Siddhasana, but practiced by men only, purely meant for meditation. As this Asana hides well the organ of generation it is called Guptasana.

Pose Detail

By Type: Hip Opening Yoga Poses, Meditation Yoga Poses, Restorative Yoga Poses, Strengthening Yoga Poses
Difficulty: Intermediate
Body Position: Seated Yoga Poses
By Benefit: Yoga Poses For Sleep, Yoga Poses For Stress Relief

Step-by-Step Instructions

Step 1

Begin by sitting on the floor with your legs extended and your spine upright. Keep your arms relaxed at your sides. This position is called Dandasana.

Step 2

Next, bend your left knee and bring your left heel towards your groin area. Allow your heels to rest on the perineum, the area between the anus and genitals, at the base of your spine.

Step 3

Similarly, bend your right leg and bring your right heel inward. Position your right ankle over the inner ankle of the left foot, and rest your right heel on the pubic bone.

Step 4

Place your hands on your thighs, with your palms facing upward.

Step 5

Ensure that your spine remains straight throughout the practice.

Step 6

Slowly close your eyes and turn your focus inward.

Step 7

You can maintain this pose for approximately one minute or for the duration of your meditation or pranayama practice.

Step 8

To release from the pose, straighten your legs and extend them on the floor into Staff pose. Then, allow yourself to relax in Corpse pose for five minutes.

Benefits and Contraindications

Benefits

Calms and relaxes the physical tension and pressure

Useful for stimulation of all the visceral organs

Stimulates the genitals and also increases secretion of testosterone

Regulate cardiac function and blood pressure

Help to sleep better

Contraindications

Pregnancy

Sciatica and lower back pain

Hip, knee and ankle problems

Modifications, Props and Tips

Sitting on a cushion or bolster can help to elevate your hips and provide additional support for your spine. This can make it easier to maintain an upright posture and avoid strain or discomfort in your low back.

If you have knee pain or discomfort, you can place a folded blanket or towel under your knees to provide additional cushioning and support.

If you have difficulty maintaining an upright posture, you can practice Guptasana against a wall. This can help to support your spine and allow you to focus on your breath and meditation practice.

Remember, the most important thing is to listen to your body and honor your limitations. By making modifications and using props, you can create a practice that is safe, comfortable, and beneficial for your body and mind.

Frequently Asked Questions

Can Guptasana be done by beginners?

Yes, Guptasana can be done by beginners, but it is important to approach the pose with mindfulness and care. It may take some time to build up the flexibility and strength needed to hold the pose comfortably, so it is always important to listen to your body and modify the pose as needed.

How long should I hold Guptasana?

You can hold Guptasana for several breaths to several minutes, depending on your comfort level and experience with the pose. It is always best to listen to your body and avoid pushing yourself beyond your limits.

Can I practice Guptasana if I have knee or ankle injuries?

Guptasana may not be suitable for those with knee or ankle injuries, as it involves sitting on your heels. You can modify the posture by sitting on a cushion or bolster, or by placing a folded blanket or towel under your ankles for support.