YanvaYoga > Yoga Poses > Hidden Pose

Hidden Pose - Guptasana

16.03.202317.03.2023

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

Initially you are required to sit down on the floor and keep your legs stretched and spine straight. Your arms must rest at the sides. This pose is known as Dandasana.

Step 2

By tilting your left knee, you take your left heel towards the groin area. Your heels would rest on the perineum which is the area at the base of spine in between the anus and genitals.

Step 3

Similarly, tilt your right leg and take your right heel inside. You are then required to keep your right ankle over the inner ankle of the left foot. Place your right heel over the pubic bone.

Step 4

You can keep your hands over the thighs and face your palms facing upward.

Step 5

Your spine needs to be straight.

Step 6

You are then supposed to close your eyes slowly and gaze inward.

Step 7

You can remain in this pose for around one minute or till the time you are meditating or in pranayama practice.

Step 8

You can come out of this pose by stretching your legs in the floor in Staff pose. You are then required to rest yourself 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.