YanvaYoga > Yoga Poses > Perfect Pose

Perfect Pose - Siddhasana

10.03.202326.05.2023

Perfect Pose or Siddhasana (Sid-Hahs-uh-nuh) is a basic seated asana that is commonly used during pranayama and meditation practice. The name is derived from the Sanskrit words, siddha, which means “accomplished,” and asana, which means “pose.”
Siddhasana stimulates both the muladhara (root) and svadisthana (spleen or sacral) chakras. It is one of the primary poses used for meditation and pranayama. Practicing siddhasana is said to regulate the flow of prana and calm the nervous system.
Siddhasana stretches the hips, knees and ankles. It also strengthens the posture and the back. The pose promotes a sense of groundedness, reduces stress and purifies the nadis (energy channels) of the body.
Siddhasana also called Accomplished Pose.

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 Digestion, Yoga Poses For Sleep, Yoga Poses For Stress Relief

Step-by-Step Instructions

Step 1

To begin, find a comfortable spot on the floor. Sit with your legs extended in front of you and your hands resting by your sides. If you prefer more padding, you can use a yoga mat or a blanket for added cushioning.

Step 2

Now, bend your left knee and bring your left heel close to your body near your groin area.

Step 3

Next, bend your right knee and move it towards the front of your left ankle.

Step 4

Inhale deeply, and as you exhale, lift your right foot off the ground and gently place it just above your left ankle. Bring your right heel close to your groin area. Make sure you feel comfortable in this position and avoid any forceful movements.

Step 5

Slide the toes of your right foot into the space between your left calf muscles. This will help maintain a stable posture.

Step 6

Take your hands off the floor and rest them, palms down, on your knees. Your knees should be touching the floor. Alternatively, you can extend your arms straight to the sides and let the backs of your palms or wrists rest on your knees, with your palms facing upwards.

Step 7

Sit up straight, keeping your gaze focused forward. Imagine a straight line extending from the top of your head down to the floor.

Step 8

Remain in this position and take deep breaths for at least one minute, or even longer if you prefer. Allow yourself to relax and enjoy the benefits of the pose.

Benefits and Contraindications

Benefits

Reduce stress and anxiety

Soften the hips, knees and ankles

Help to sleep better

Regulate cardiac function and blood pressure

Increase blood circulation in the abdomen and lower back

Contraindications

Hip, knee and ankle problems

Sciatica and lower back pain

Pregnancy

Modifications and Props for Beginners

If you have tight hips or knees, sitting on a cushion or blanket can help elevate your hips and ease any discomfort in your lower body.
Placing a block under your sitting bones can also help elevate your hips and provide support for your spine.
If you have difficulty sitting upright, you can sit with your back against a wall to provide support for your spine.
If you cannot fully fold your legs into Siddhasana, you can practice Half Siddhasana by folding one leg and placing the foot at the base of the opposite thigh, and placing the other foot on the ground.
If you have difficulty crossing your legs in Siddhasana, you can use a strap to gently pull your foot towards your hip.

Useful Tips

Practice Siddhasana in the early morning hours. This is when you are not rushing between things and your stomach is empty, making it easier for you to concentrate.
If you are practising Siddhasana at home, ensure that the space that you choose is free of clutter and noise.
Don’t give yourself unrealistic targets while doing this asana. Give yourself time to get used to this practice.

Frequently Asked Questions

Is Perfect Pose suitable for beginners?

Siddhasana can be challenging for beginners, especially if they have tight hips or knees. It is important to listen to your body and only go as far as is comfortable. You can use props, such as cushions or blankets, to support your body and make the pose more accessible.

What precautions should I take while practicing Perfect Pose?

If you have any injuries or medical conditions, you should consult with your doctor or a qualified yoga teacher before practicing Siddhasana. You should also avoid practicing Siddhasana if you are pregnant or have knee or hip problems. It is important to listen to your body and not push yourself beyond your limits.

How long should I hold Perfect Pose?

You can hold Siddhasana for as long as is comfortable for you. It is recommended to start with a few minutes and gradually increase the duration as you become more comfortable with the pose. It is also important to take breaks and release the pose if you experience any discomfort or pain.

Can Perfect Pose be practiced along with other asanas?

Yes, Siddhasana can be practiced along with other asanas. It is a great pose to incorporate into your yoga practice as it helps to prepare the body and mind for meditation and other spiritual practices.