The Sanskrit name is derived from “Supta” means ” supine” and “swastika” is auspicious and asana meaning “posture” or “seat”.
Table of Contents [Expand All]
Introduction to the Asana
Benefits
- Improves digestive function
- Reduces fatigue
- Reduces muscle tension
- Improves spinal health
- Opens the pelvic muscle<strong>s </strong>
Ailments Tackled
- Stress and Anxiety
- Insomnia
- Menstrual Discomfort
- Digestive Issues
Steps to perform the Asana: Supta swastikasana (Therapy)
- Place your yoga mat on a flat, spacious surface.
- Fold the blanket neatly and place it at the top of your mat.
- Position the bolster horizontally across the middle of your mat.
- Sit comfortably on the mat with your legs extended in front of you.
- Center your pelvis and spine on the mat, ensuring an upright and aligned posture.
- Bend your knees and bring the soles of your feet together in front of you, allowing your knees to fall out to the sides.
- Gently slide your feet towards your pelvis, adjusting the distance to a comfortable level.
- Slide the folded blanket underneath your tailbone to provide support and elevation.
- Adjust the height of the blanket to suit your comfort level and pelvic tilt.
- Slowly lower your upper body backwards onto the bolster, using your hands for support if needed.
- Keep your spine lengthened and your head resting comfortably on the bolster.
- Position the bolster horizontally along the length of your spine, providing support from your lower back to your head.
- Ensure that the bolster is situated evenly and comfortably beneath your entire spine.
- Allow your arms to rest comfortably by your sides with your palms facing up.
- Close your eyes and take a few deep breaths, allowing your body to relax and settle into the pose.
- If desired, you can place additional blankets or pillows under your knees or thighs for extra support and relaxation.
- Experiment with different props and adjustments to find the most comfortable and supportive configuration for your body.
- Remain in Supta Swastikasana with bolster and blanket support for 5-10 minutes, or as long as feels comfortable and beneficial for your practice.
- To release the pose, gently release the legs and roll onto one side by using your hands come up to a seated position.
Key Alignment Points
- Flex your right foot to protect your ankle and knee joints.
- Aim to align your right knee with your left ankle, creating a 90-degree angle at the knee joint.
- Keep your spine neutral and elongated, avoiding any rounding or arching of the lower back.
- Both sides of your body feel balanced and equally supported in the pose.
Common Misalignments / (Mistakes)
- Rounding the back
- Bending the knees too much
- Collapsing the chest
- Uneven distribution of weight on the hips
Contraindication / Cautions
- Avoid in case of arthritis or knee and hip surgery
- Avoid in case of severe lower back pain or herniated discs
- Avoid during Pregnancy
- Avoid in case of sciatica pain
Related Asanas
Baddha konasana
बद्ध कोनासन / Bound angle pose
The sanskrit name is derived from Baddha ( बद्ध) ,meaning "bound", Koṇa (कोण) …
Supta swastikasana
सुप्त स्वस्तिकासन / Supine auspicious pose
The Sanskrit name is derived from "Supta" means " supine" and "swastika" is …
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